To Juice, or Not to Juice?

To Juice, or Not to Juice?

Submitted by: Kathleen Van De Weert

Edited by: Marcia Bristow MS RDN CD

On the shelves of grocery and health food stores you will find bottles of juice that tout high amounts of vitamins and minerals. In fact, some specialty shops or “juice bars” are seen has a healthy stop for consumers. Although the process of extracting the liquid portion from fruits and vegetables does deliver a substantial amount of nutrients, how does it compare to eating whole foods?

Along with providing a concentrated source of vitamins and minerals, juicing is also a way to include a variety of fruits and vegetables in your diet. The taste of certain foods can be masked within the juice mixture, so many individuals will drink foods they don’t normally eat. In addition, juices are flavorful and refreshing. Made in a wide array of flavors, juices can quench your thirst.

Although tasty, juices leave out an important nutrient that whole fruits and vegetables have – fiber. It is found in the skins and pulp of fruits and vegetables, both of which are left out in the juicing process.  Fiber plays a role in healthy digestion and makes you feel full for longer, therefore it may contribute to weight loss. A study comparing the effects of consuming grapes vs. grape juice and oranges vs. orange juice showed a smaller insulin response when the whole fruit was eaten compared with the juice.  This means that juice can spike blood sugar, which can increase risk for diabetes, heart disease, and increased weight.     

Because of the fiber content and bulk of whole foods, the body expends more energy during digestion. This contributes to calorie burn, which is not experienced when drinking juice. Moreover, there is a lot of waste involved with juicing. Because just the liquid part is consumed, none of the solids are utilized. Also, it can take several fruits or vegetables to produce a cup of juice. By consuming whole fruits and vegetables you get more bang for your buck by feeling more full on a smaller amount of food for less money.

Overall, eating whole fruits and vegetables is more beneficial for health than juice. If you’re looking to add vitamins and minerals to your diet, incorporate fruit in salads, yogurt, baked items, or grab as a quick snack.  Blending fruits and vegetables in a smoothie is a better alternative as the whole food is utilized, and vegetables can be added without compromising taste. If you do enjoy drinking juice be mindful of portion size – 4 oz is one serving. Overall, don’t get caught up in the buzz that juicing is “healthy” and reach for whole fruits and vegetables.

How Real is Your Cereal?

Submitted by: Emily Seferovich

Edited by: Marcia Bristow MS RDN CD

The typical neighborhood supermarket carries anywhere from one to three hundred types of breakfast cereal – have you ever wondered what led you to purchase the ones in your pantry? Manufacturers can label their boxes with images or statements to convince people to buy their product over alternatives. Unfortunately, this often includes plastering cereal boxes with misleading health claims. This deceptive type of advertisement is everywhere, which can have a significant impact on what we buy, and ultimately, on our health.

How to tell if your cereal is 100% whole grain (or not): Whole grains are an important part of the diet. They provide an array of essential vitamins and minerals, fiber, healthy fats, and complex carbohydrates. Many consumers want whole grain products and some cereal companies rely on this when generating health claims. Specifically, some products are misleadingly labeled with statements such as “made with whole grains”, “contains whole grains”, or “whole grains first ingredient”. Unfortunately, none of these labels mean that the product is 100% whole grain. In order to tell if your cereal is 100% whole grain or not, look for the statement, “100% whole grain” on the package¹. This is a safe indicator because the Food and Drug Administration requires that products touting this label own up to it.

How to tell if your product is made with authentic ingredients: In order to appeal to consumers, marketing wizards make fake ingredients appear real by influencing the way packages are labeled. For instance, cereal companies are always looking for the next buzz-word to attract consumers and stay under the radar of the FDA.  An example is the word “simply” – products are labeled with statements such as “Simply fruit and cereal”, or “Simply sweetened”, while in reality this doesn’t mean anything in terms of the ingredients, the quality of the product, or its nutritional value². Another trick used by some cereal companies are statements like “chocolatey” or “fruity”. While we’d like to think that these phrases mean the product actually contains chocolate or fruit, they’re likely adding a distant chemical relative to the cereal (think of Fruity Pebbles, for instance). If you want cereal made with authentic ingredients, become a label detective. The nutrition label on a cereal box is required by law to list exactly what’s in it, and ingredients are listed in order of quantity! If you want actual fruit (or chocolate) in your cereal, check for it on the ingredients label.

The serving size snaggle: Another trick up the sleeves of cereal companies is the serving size used on nutrition labels. If you ever see a cereal box labeled with “only 100 calories per serving”, remember to check how large a serving size is (for some cereals, this can be as little as ¼ cup)! While claims like this intrigue health-conscious customers, what matters is how many servings you pour yourself. Even if a cereal is 100 calories per serving, pouring yourself five servings means you’re still eating 500 calories!

Cereal Box Psychology: Have you ever bought a cereal with a character on the box? A white rabbit, adventurous sea captain, or favorite athlete perhaps? Research from the Cornell University Food and Brand Lab showed that consumers are more likely to buy products that have faces that lock eyes with them³. Although it may not be a health claim, this sort of psychological manipulation is what leads consumers to make choices in the grocery store – sometimes without even realizing it.

Before you take your next trip to the grocery store, remember to have your wits about you when perusing the cereal isle. While some cereal companies win the love of consumers through using manipulative labeling tactics, reading nutrition labels and knowing what phrases to watch out for can help you become more informed about what you are buying.

Move Your Way There

Submitted By: Tenley Burlingame

Edited by: Marcia Bristow MS RDN CD

The world of fitness and exercise can be confusing and downright intimidating. When all else fails remember this: get up and move. There is a lot of information about the impact of exercise on metabolism and the power of muscle, so let’s break it down.

Throughout history, the benefits of physical activity and strength have been widely recognized. Research has shown that “physical inactivity is a modifiable risk factor for cardiovascular disease and a widening variety of other chronic diseases, including diabetes mellitus, cancer (colon and breast), obesity, hypertension, bone and joint diseases, and depression.” Simply put, increased physical activity levels reduce the risk of premature death. As an added benefit, physical activity improves mood and helps you to forget a previously negative mood. That’s a win-win! But how much is enough to reap the benefits?

The Physical Activity Guidelines for Americans recommends two hours and thirty minutes of physical activity per week, which breaks down to about 20 minutes a day. Set short-term realistic goals, such as adding a 2-3 minute walk mid-morning. No amount of time is insignificant, as small increments will quickly add up. The image below provides ideas for when and how to get in your daily activity. Standing during your lunch break, playing with your kids, gardening, and walking the dog are all easy ways to increase your physical activity level.

Setting aside a few minutes a day to get up and move helps to increase your physical activity level and improve mood. Set a goal for yourself, and start moving more today!

Your Mind in Motion

 Boost Memory with Activity!

Submitted By: Amy Sercel

Edited by: Marcia Bristow MS RDN CD

You’ve probably heard that physical activity is good for your muscles, bones, and heart, but did you know it’s also good for your brain?  While there are different types of physical activity, one of the more beneficial for your memory is aerobic activity.  This type of activity increases your heart rate for an extended period of time, pushing blood flow throughout the entire body, which strengthens your heart and lungs.  You probably already do many aerobic activities throughout your day; walking, running, swimming, and dancing all fall into this category.  Even better, you don’t have to be a professional at any of these activities to reap the mental benefits.  Studies have shown that people of all fitness levels performed better on cognitive tests after engaging in aerobic activity.

So, what’s the connection between moving and memory?  Aerobic activity increases blood flow throughout your body, including to your brain.  This wakes up your brain, allowing you to sort information more quickly.  This process also causes your hippocampus, or the memory center of your brain, to grow.  As a whole, aerobic activity helps by increasing your brain’s memory-storage space and allowing you to access those memories more quickly.

You don’t have to be active for long periods of time to get these benefits – even short bouts of aerobic activity have been shown to improve brain function.  The Centers for Disease Control recommend that adults get at least 30 minutes of physical activity each day, but you could break it up into three ten-minute blocks to fit it into your daily routine.  For example, when walking from one place to another, try taking the long way.  You can also walk to the mailbox after you’ve parked your car or go shopping in person instead of online.  This way, you’ll be up and moving around rather than sitting in your car or in front of your computer.  Whatever strategies you use, you’ll definitely see the memory-boosting powers of aerobic activity once it becomes a daily habit!

Stay Healthy through the Holidays!

Whether you’re preparing to host a party, packing for a trip, or planning a quiet night in, there is no question that the holidays are busy.  With all the adjustments to your typical routine, it can be challenging to remember your health goals.  Luckily, we have some tips that will guarantee you a healthy holiday season.

1.     Make time for exercise.  Have a set time each day when your family knows you’ll be working out. Maybe they’ll even want to join in!

2.     Keep the cookies in the cabinet.  Out of sight, out of mind! 

3.     Put veggies on the buffet table.  Fresh vegetables are a filling, healthy snack.

4.     Don’t skip meals.  It’s a lot easier to overeat at Thanksgiving dinner if you haven’t eaten lunch!

5.     Drink mostly water or sparkling water.  You’ll stay hydrated without getting too many calories from alcohol or sugary drinks.

6.     Use smaller dishes.  It’s harder to overeat if you can’t fit too much on your plate.

7.     Try some of everything!  Just remember to choose small portions, with vegetables making up about half your plate.

8.     Eat slowly, savoring each delicious bite.

9.     Don’t forget the after-dinner walk!  This can be a great way to get active with your family after a big dinner.

Keep in mind Thanksgiving is more than just the food.  It’s about being thankful.  Life is precious; celebrate every little aspect and have a JOYOUS, DELICIOUS Thanksgiving day.

What are FODMAP's?

 

FODMAPs: Mapping your Way to Gut Comfort

Submitted by: Emily Seferovich

Edited by: Marcia Bristow MS RDN CD

Navigating the shelves of a grocery store can be risky business for someone with Irritable Bowel Syndrome (IBS) or Crohn’s Disease. Mooany foods plunge these individuals into a flurry of symptoms ranging from painful bloating and cramping, to uncomfortable gas and irregular bowel movements^1,2. Luckily, there may be a solution, and it goes by the odd name of FODMAPs.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Pylols; although spelling it is certainly a mouthful, these are all complex terms for a simple concept. The FODMAP eating plan limits foods that contain the five sugars that cause the common symptoms associated with IBS and Crohn’s. The first of these sugars is fructose, which can be found in foods like fruit, honey, corn syrup, and high fructose corn syrup. The second is lactose, a sugar in unprocessed dairy foods such as milk. fructans are found in wheat, garlic, onion, and inulin. galactans are found in legumes such as beans, lentils, and soybeans. The last group is the polyol group, present in stone fruits such as avocado, apricots, cherries, nectarines, peaches, and plums. While many of these tasty foods promote health, limiting their consumption can help reduce uncomfortable symptoms that accompany IBS and Crohn’s Disease³.

Foods that fit well in the FODMAPs eating plan include oatmeal (a good source of fiber), eggs, meats, tofu, lactose-free, or dairy-free milk substitutes (such as almond, soy, or coconut milks). Gluten-free grains (such as corn, quinoa, spelt, rice, etc.…), fruits such as bananas, blueberries, or cantaloupe, and vegetables such as bell peppers, carrots, eggplant and green beans also fit well into a FODMAPs eating plan. Experts from Stanford University encourage FODMAPers to adhere to food lists to help them stay on track (you can find a link to one below).

One way to determine which of the FODMAP sugars is triggering your symptoms is to try the diet for several weeks (six weeks is typical). Afterwards, add each of the high-FODMAP groups back into your diet one-by-one to identify which of them are resulting in discomfort. During the trial weeks, you can try a few delicious FODMAP-approved snacks, such as corn tortilla and cheddar cheese quesadillas, fruit smoothies blended with strawberries and lactose-free milk, or oatmeal topped with almonds, banana, and blueberry! If you're willing to take the challenge, FODMAPs could become an effective way to help diminish the symptoms of Irritable bowel syndrome or Crohn’s Disease.

For a link to a FODMAP food list, visit: http://ow.ly/MLHQ8

Work Cited:

Original Article:

Scarlata, Kate RDN. The FODMAPs Approach — Minimize Consumption of Fermentable Carbs to Manage Functional Gut Disorder Symptoms. http://www.todaysdietitian.com/newarchives/072710p30.shtml. Accessed May 10, 2015.

1.       Mayo Clinic Staff. Crohn’s disease - Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/crohns-disease/basics/definition/CON-20032061. Accessed May 10, 2015.

2.       Mayo Clinic Staff. Irritable bowel syndrome - Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/basics/definition/CON-20024578. Accessed May 10, 2015.

3.       lowfodmapdiet.pdf. https://stanfordhealthcare.org/content/dam/SHC/for-patients-component/programs-services/clinical-nutrition-services/docs/pdf-lowfodmapdiet.pdf. Accessed May 10, 2015.

Should you Choose a Milk Alternative?

Milk Mooves Over For Competitors – But Should It?  

Submitted by:  James Lesley

Edited by:  Marcia Bristow MS RDN CD

The average American drinks a whopping 34% less cow’s milk today than they did in 1970.¹ In 2013, alternative milk producers saw a booming 15% increase in sales.¹ Alternative milks are made from plants, such as soy, almond, or rice. They are growing in popularity and are quickly becoming a more regular part of some American’s diet.

This begs the question: Are these other milks are worth all of the attention they receive? Both types have benefits and drawbacks. So the next time you pop in to your local grocery store to buy milk, it will be important to consider these factors when making your decision.

Cow’s milk is a great source of naturally occurring nutrients, such as calcium, potassium, phosphorus, and high quality protein. All are essential for a wide range of health benefits, such as maintaining muscle and bone function as well as regulating blood pressure. Some research suggests that the calcium found naturally in cow’s milk might be absorbed better by our bones to help them stay strong.² Although some milk products can be high in saturated fat, low fat and fat free options are available and can be part of a balanced diet.

Milks made from soy, almond, rice, or coconuts do not contain lactose, a sugar found naturally in cow’s milk. These beverages are good choices for individuals who are lactose intolerant and cannot digest it properly. Plant-based milks also contain naturally occurring vitamins and minerals, but can vary depending on the source. For example, rice milk only has 18 milligrams (mg) of potassium compared to almond milk, which has 190mg. An 8oz glass of fat free cow’s milk will have 382mg. In addition, plant-based milks can potentially cost more and contain added sweeteners to help them taste better. All of these factors will depend on the brand and type of milk that you buy.

If you are thinking about making the switch to a plant-based milk, be sure to compare the nutrition labels of the available options. Look for overall nutrient content before you decide which one is right for your diet and lifestyle.

References

1. Tufts University Friedman School of Nutrition Science & Policy. Should you join the switch from dairy milk? Tufts Univ Health Nutr Lett. 2013;31(7):4-5.

2. Heaney RP, Dowell MS, Rafferty K, Bierman J. Bioavailability of the calcium in fortified soy imitation milk, with some observations on method. Am J Clin Nutr. 2000;71(5):1166-1169.

Food for Stroke Prevention

DASHing our way to Stroke Prevention

Submitted by  Emily Seferovich

Edited by: Marcia Bristow MS RDN CD

When it comes to stroke prevention, the secret may lie with the Dietary Approaches to Stop Hypertension. DASH is an eating pattern that emphasizes fresh fruits and vegetables, leaner proteins, nuts/seeds, low/non-fat dairy products, and whole grains. The underlying secret to DASH’s stroke-preventing abilities relies upon three nutrients that reduce blood pressure: magnesium, calcium, and potassium^1,2,3.

Magnificent Magnesium

Magnesium is an extremely important nutrient that is responsible for many of the chemical reactions that occur in the body, in addition to controlling blood pressure. It is most commonly found in dark leafy greens such as kale, spinach, and Swiss chard. Each of these veggies can help supply the body with the magnesium it needs, and for very few calories to boot! Nuts/seeds, soybeans, avocados, and dark chocolate are additional delicious sources of magnesium. To eat according to the DASH principles, consume 4-5 servings of vegetables a day and 6-8 servings of whole grains per day. By doing this, you can meet your body’s needs for magnesium⁴.

Charismatic Calcium

Calcium is another essential nutrient that plays a key role in blood pressure maintenance⁵. It’s easy to come by if you eat dairy products, dark leafy greens, figs, fortified breads & cereals, fish, and soybeans. Increasing calcium intake has even been shown to offset the effect of salt in the diet, a known culprit in elevated blood pressure that increases our risk for stroke⁶. It’s important note that the body can’t absorb Calcium without Vitamin D, so try to consume 2-3 servings of calcium and vitamin D-rich dairy products per day to help your body absorb the calcium it needs to reduce your risk for stroke!

Powerful Potassium

Studies suggest that potassium lowers blood pressure by making our arteries more flexible while allowing the body to relieve itself of excess sodium⁷. Potassium is found in potatoes, squash, mushrooms, dark leafy greens, beans, soybeans, and non/low-fat dairy products. Bananas are another rich source for potassium and can help you meet the 4-5 daily servings of fruit recommended by DASH. Nuts/seeds are another source of potassium – DASH recommends that we eat 4-5 servings of nuts/seeds throughout the week (since nuts are a very calorie dense food, remember a serving of this group is equal to 1/4 cup)⁸.

No equation or formula will completely eliminate your risk for stroke. However, when combined with a healthy and active lifestyle, the D.A.S.H. diet can certainly aid in our quest for stroke prevention!

1.    Liebman B. A strike against stroke: how to keep your brain in working order. - Free Online Library. http://www.thefreelibrary.com/A+strike+against+stroke%3A+how+to+keep+your+brain+in+working+order.-a0307414239. Accessed April 26, 2015. *

2.    No Author Listed. In Brief: Your Guide To Lowering Your Blood Pressure With DASH - NHLBI, NIH. http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-in-brief-html. Accessed April 6, 2015.

3.    Bellows L, Moore R. Diet and Hypertension. http://www.ext.colostate.edu/pubs/foodnut/09318.html. Accessed April 6, 2015.

4.    Houston M, Harper K. Potassium, magnesium, and calcium: their role in both the cause and treatment of hypertension. - PubMed - NCBI. http://www.ncbi.nlm.nih.gov/pubmed/18607145. Accessed April 6, 2015.

5.    No Author Listed. Magnesium — Health Professional Fact Sheet. http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h3. Accessed April 6, 2015.

6.    No Author Listed. A Guide to Calcium-Rich Foods | National Osteoporosis Foundation. http://nof.org/articles/886. Accessed April 6, 2015.

7.    Resnick L. The role of dietary calcium in hypertension: a hierarchical overview. - PubMed - NCBI. http://www.ncbi.nlm.nih.gov/pubmed/10075395. Accessed April 6, 2015.

8.    Ward, MS, RD E. Potassium Food Sources, Benefits, Deficiencies, and More. http://www.webmd.com/food-recipes/potassium-sources-and-benefits. Accessed April 12, 2015.

9.    No Author Listed. Potassium in diet: MedlinePlus Medical Encyclopedia. http://www.nlm.nih.gov/medlineplus/ency/article/002413.htm. Accessed April 6, 2015.

* Original Article

New Knowledge for Making Produce Decisions

More Bang for Your Buck! A Walk down the Produce Aisle

Submitted by: Madeleine Russell

Edited by: Marcia Bristow MS RDN CD

Come ‘n get your greens! Baby spinach, kale, arugula, spring mix… The large selection of leafy greens in stores makes it easier than ever to get a generous dose of vitamins and minerals. But not every container of spinach, for example, is the same as the next.  There are many factors that influence nutrient content. Knowing their impact can help you choose foods wisely!

 While growing, greens use sunlight to produce vitamins. But the process doesn’t stop at harvest! Grocery store lighting can boost levels of vitamins C, E, K, and B9 (folate) in leafy greens. One research study found that after nine days, spinach stored under light in the grocery store had a higher concentration of these vitamins than spinach stored in the dark. But it isn’t the same for all nutrients. Vitamin A content decreases under light, so it is best to choose orange and red veggies that are exposed to less light in the store (ex. bell peppers a layer below the surface).        

The age of a plant at harvest also determines nutrient content. The younger a plant, the higher its vitamin content will be. Take for example, large kale leaves and baby kale. The smaller leaves grow closer to the top of the plant and receive more sun. So while all kale will be rich in vitamins at harvest, the younger leaves contain more.  

 How can you make sure you’re getting the best bang for your buck? Choose younger greens over the older when you have the option, like a package of “baby” greens instead of a large head of lettuce. Pick containers of greens exposed to the most light. A little insight can help you get the best bang for your buck!  

References

1. Farnham MW, Lester GE, Hassell R. Collard, mustard and turnip greens: Effects of genotypes and leaf position on concentrations of ascorbic acid, folate, B-carotene, lutein and phylloquinone. J Food Compos Anal. 2012;27:1-7. 

2. Lester GE. Veggie smart: how to preserve vitamins. Nutrition Action Healthletter. October 2012:10-11.

3. Lester GE, Makus DJ. Relationship between fresh-packaged spinach leaves exposed to continuous light or dark and bioactive contents: Effects of cultivar, leaf size, and storage duration. J Agric Food Chem. 2010;58:2980-2987.

4. Zhan L, Hu J, Ai Z, Pang L, Li Y, Zhu M. Light exposure during storage preserving soluble sugar and L-ascorbic acid content of minimally processed romaine lettuce. Food Chem. 2013;136(1):273-278.

Is Gluten Really the Root of All Evil?

Is Gluten Really the Root of All-Evil?

Submitted by: Kristen Golan

Edited by: Marcia Bristow MS RDN CD

Let’s be honest, everybody has experienced abdominal discomfort at some point in time. And today, gluten is being blamed for everything from unintentional weight gain to arthritis and depression; ushering in a new wave of individuals labeling themselves as gluten sensitive. Nearly 30% of Americans are buying into the gluten-free diet craze. “Gluten-free” does not mean “healthy” and experts are not even sure of what gluten sensitivity is. So, why are so many people labeling themselves as gluten sensitive and avoiding gluten-containing foods? The following will help get rid of some of the gluten confusion.

Gluten is a protein found in wheat, barely, and rye that individuals with celiac disease are unable to digest. Even trace amounts of gluten can trigger a severe autoimmune response. Some other symptoms include gas, diarrhea, bloating, stomach pain, and mouth ulcers. However, if you experience these symptoms, you cannot readily blame gluten. According to a leading gastroenterologist at the Mayo Clinic in Minnesota, the symptoms may be caused by wheat sensitivity/wheat intolerance (a reaction to another component of the wheat plant, not gluten), or it may be something else entirely.

Before jumping on the gluten-free diet bandwagon, it is best to be informed if this dietary approach will serve your health and wellbeing. If you are concerned about having celiac disease or gluten sensitivity, contact your physician to be tested. Only then can you be sure that a gluten-free diet is best for you. Consumers should take note that highly processed foods with added sugar and fat tend to contain gluten, as well. It may be a better idea to eat more whole foods, such as whole grains, fruits, and vegetables instead of gluten-free processed foods. Also, there isn’t evidence that links gluten to weight gain, headaches, and other stomach issues. Dieting is trendy, but why cut out your favorite and healthy wheat, barley, and rye foods from your diet when you don’t have to?

References

1. Liebman B. Really? Don't believe everything you hear. Nutrition Action Health Letter Center for Science in the Public Interest. 2014;3-7.

2. Levy J, Bernstein L, Silber N. Celiac disease: An immune dysregulation syndrome. Curr Probl Pediatr Adolesc Health Care. 2014;44:324-327.

3. Mooney PD, Aziz I, Sanders DS. Non-celiac gluten sensitivity: Clinical relevance and recommendations for future research. J Neurogastroenterol Motil. 2013;25:864-871.

4. Borghini R, Donato G, Di Tola M, Isonne C, Picarelli A. Mutatis mutandis: Are we diagnosing too many people with non-celiac gluten sensitivity? Multiple case report. Turk J Gastroenterol. 2014;25:319-322.

5. Nash DT, Slutzky AR. Gluten sensitivity: New epidemic or new myth? Every major change in our diet carries with it the possibility of unforeseen risks. Am J Cardiol. 2014;114:1621-1622.

What's up with chia seeds?

Beyond the Chia Pet – Chia in Your Diet

Submitted by: Kathleen Van Wyck

Edited by:  Marcia Bristow MS RDN CD

The word “chia” is often in reference to the novelty planters that are accompanied by a catchy jingle.  Unbeknownst to many, the green “fur” that grows is a result of small, edible chia seed, which also contain nutrients that may be beneficial to health. These seeds are a product of the plant Salvia hispanica L., a member of the mint family. It is recorded that individuals in Central American cultures have reaped the benefits of chia seeds since before the time of Christopher Columbus. Hundreds of years later, we are still incorporating chia seeds into our diet as part of a healthful lifestyle.

To modify recipes, mindful eaters and chefs alike are finding new ways to sneak this tiny seed into a variety of foods. Chia seeds can be sprinkled on salads or incorporated into smoothies and baked goods. Simple puddings made from chia seeds are a sweet and creamy twist to the norm. Adding chia seeds to muffins or granola will increase your intake of fiber and provide a little boost of protein. Finally, chia seeds can be sprouted (just like in your chia pet!) for a delicious micro-green to be added to salads, sandwiches, or smoothies.

Chia seeds are a great source of omega-3 fatty acids, fiber, protein, and antioxidants. Research shows that including omega-3 fatty acids in the diet may reduce the risk of cardiovascular disease, and improve risks factors such as elevated fat levels in the blood. The complete benefits of this tiny seed are still being researched. Of four human trials conducted, none of them have proven a link between chia seeds and disease prevention. Therefore, further research is being done in regards to the use of chia seeds as a dietary supplement.

Although the specific benefits of chia are still being researched, they still contain important nutrients that are part of a healthful diet. In addition to omega-3s and antioxidants, just one tablespoon of seeds can give you 19% of your recommended daily fiber. Adding chia seeds to your meals can be a small way to add a delicious and wholesome kick to your diet. Continued research will determine their particular role in disease prevention and a healthful lifestyle - stay tuned! 

Sources:

Lonergan C. Why everyone should try sprouting chia seeds. Mind Body Green Web site. http://www.mindbodygreen.com/0-12404/why-everyone-should-try-sprouting-chia-seeds.html. Published January 26, 2014. Accessed February 2, 2015.

Rosenburg I. Should you jump on the chia seeds bandwagon? Tufts University. Health & Nutrition Letter. 2013;31(1):6