Chia Seeds… Really? Yup, Really!
As silly as it may seem, the newest and most exciting trend that I’ve seen in the health food world is the inclusion of chia seeds into your daily diet. Yes, that’s right: chia seeds, the very same seeds that are used to decorate cheesy household ceramic pets. At first I looked at this with a skeptic eye, but then I noticed that everyone from Dr. Oz to Dr. Weil is getting on the chia seed train.
As it turns out, chia seeds are incredible sources of so many vitamins, minerals, and other vital parts of our diet. According to recent studies, chia seeds have the same of the highest omega-3 levels of any food out there—even more than Atlantic salmon.
In addition to those wonderful omega-3 fatty acids, chia seeds have more protein, fiber, and calcium that flax seeds, and are also a great source of phosphorus, magnesium, niacin, and zinc.
As a result of their high nutrient content, chia seeds can help with so many of the common ailments that occur more and more commonly as we age: high blood pressure, low energy, arthritis, general inflammation, heart disease, and even diabetes.
Because chia seeds slow down the rate at which the body converts carbs into simple sugars in our bodies, new research has shown that they can significantly aid in controlling blood sugar, thereby battling diabetes. Additionally, chia seeds can block calorie absorption, helping craving reduction for those of us battling weight issues.
According to ancient documents, Aztec warriors used chia seeds to boost their energy, maintain stamina and endurance, and even build muscle tissue.
Maybe the best thing about chia seeds is their versatility: with health experts suggesting two daily servings of 20g (about 1.5oz), a variety of meals with which you can incorporate them are a must. Some of the best ideas out there include cereal, yogurt, cottage cheese, oatmeal (see recipe below), or smoothies. Another great idea is to incorporate them into baked goods, such as breads, cookies, muffins, or pancakes.
They can also be eaten raw, added to salads, or soaked in fruit juice. One advantage that they have over flax seeds is that the body digests them much more easily —in fact, they’ve been shown to aid digestion—so there is no need to grind them up before eating them.
So, try out something new and add some chia seeds to your diet. And don’t worry—you won’t grow bright green sprouts out of your head.
Probably.
Chia Oatmeal Recipe:
1 Tablespoon of Chia seed
5 tablespoons of Organic Oats
½ of one Banana sliced or other fruit such as apple or peach
½ teaspoon of Cinnamon Pinch of sea salt
1 tablespoon of agave nectar or raw honey
small handful of chopped walnuts or almonds
1 ounce of coconut milk or almond milk optional
Bring one cup of water to a boil; add all ingredients to water; continue stirring for about 5 minutes or until you get nice texture. Serve with coconut milk.
Check out this recipe on Foodista too!
Chocolate Peanut Butter Chia Pudding
Recipes From Trip to France
As promised, here are the recipes that my daughter Nicole and I made one evening while in Paris. I have got to say, both recipes turned out amazingly delicious! Enjoy… Oh and enjoy some photos too 
Me & Nik in Paris near the Eiffel Tower
Me and Nik in the South of France... Are we cute or what?
Okay, first recipe and first course for the evening:
Soupe Printaniere
Spring Harvest Soup with Fava Beans
This fresh, creamy green soup celebrates the arrival of spring’s first fava beans, they are so tender.
Serves 6
2 tablespoons olive oil
3 onions, finely chopped
4 slices bacon, chopped
2 garlic cloves, chopped
5 cups chicken or vegetable stock
3 pounds fresh fava beans, shelled
Sea salt, to taste
Freshly ground black pepper, to taste
A bunch of fresh flat-leaf parsley, leaves chopped
1. Heat the oil in a large pot over medium-high heat.
2. Add the onions and bacon and cook until the onions are browned, about 5 minutes.
3. Add the garlic and cook for 2 minutes more.
4. Stir in the stock and about three-quarters of the beans. Bring to a boil.
5. Reduce the heat to low, and simmer until the beans are tender, about 30 minutes.
6. Blend in a blender until smooth and return to pot. (we used a blending wand right in the pot)
7. Add the remaining beans and simmer for 5 minutes.
8. Season with the salt and pepper. Sprinkle with the parsley, mix well, and serve hot.
Nicole & host parents enjoying the soup
Next course:
CHEVRE CHAUD A LA GASCONNE
WARM GOAT CHEESE GASCON STYLE
This recipe is a regional version of the classic warm goat cheese salad.
Serves 6
Endive & Warm Goat Cheese Crostini Salad... It was delish!
A bunch of fresh basil
2 garlic cloves
3/4 cup olive oil
Sea salt, to taste
Freshly ground black pepper, to taste
6 individual small goat cheese rounds (crottins)
1 baguette
1 head red endive, leaves separated (our endive was not the red version, it was green)
1/2 cup pitted black or mixed olives (we used mixed)
To make the marinade, finely chop the basil and garlic, then add the oil, salt, and pepper. Pour the marinade into a shallow dish and add the cheeses, making sure they are coated evenly. Cover and refrigerate for 24 hours. (Huh? we may have not read that little section when we made the dish, so our cheese only marinaded for about 2 hrs and it was still fantastic
1. Cut the baguette into 12 thick slices and toast.
2. Cut the cheeses in half crosswise, arrange on a baking sheet, and grill under hot broiler until golden.
3. Place 1 cheese on each toast.
4. Divide the endive leaves and olives among 6 plates.
5. Place 2 toasts on each plate, then top with the marinade.
You might be asking, “what about dessert Dianne, you said there was typically 3 courses?” Well, you’re right. However, we cheated and bought dessert. It’s Paris for goodness sakes! They have amazing desserts already made for us 
Hope you enjoy the recipes and have a chance to try them. Let me know what you think.
Go Ahead, Enjoy That Glass of Wine & the Health Benefits Too!
Whenever I talk to my daughter who is currently studying in Paris, she can’t stop talking about all of the amazing food she’s eating, not to mention the fantastic wine that goes with it. The question that keeps popping into my mind is how is she not gaining so much weight? All she does is eat bread and cheese! What is that French secret???
As it turns out, I’m not the only one asking. For years now, nutritionists and researchers have been trying to figure out what they call the French Paradox: how can people who are infamous for smoking and eating foods with high fat content not only stay fit, but also have such low rates of cancer and heart disease?
Recent studies have found that the food the French eat may not be the key to their bonne santé: it may be what they’re drinking with dinner.
Red wine is not only delicious, but it also packed with powerful antioxidants and a compound called resveratrol. In wine, it comes from the skin and seeds of grapes. Researchers have found that resveratrol combats both the effects of aging and other diseases on a cellular level.
The most exciting research being done shows that resveratrol helps protect your cells from those nasty free radicals, lower your blood pressure, boost your heart health, inhibit the spread of cancer, and even prevent Alzheimer’s.
As great as this all is, the biggest problem seems to be finding a sufficient source of this super-compound. While red wine is a great source, it has been found that you’d need several bottles of wine per day just to achieve the full effect, and of course, all things are good in moderation.
Along with red wine, grapes, cranberries, blueberries, and peanuts are all sources of resveratrol. Working these raw foods into your diet is key to getting resveratrol, as well as a lot of other excellent vitamins. Another thing to keep in mind when you’re doing your grocery shopping is to go for natural foods that are packed with antioxidants, which protect cells from free radicals, and are great tools for fighting the effects of aging. Some of my favorite antioxidant foods include broccoli, beans, artichokes, and strawberries.
Try to add as many of these foods into your diet, and remember, do as the French do, and sip on a glass of red wine with dinner, you know, for health purposes.
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!
What the Heck is CoQ10, and Do We Need to Take it?
Having been a health care practitioner for almost ten years now, I have had my fair share of experience with vitamins, minerals, juices, special powders, superfoods, and dietary supplements in general. I have done it all, from making the daily breakfast smoothie chock full of protein and vitamin powders, to taking a combination of seven or eight vitamins a day, so I know how tedious it can be. I found myself thinking, why can’t I just take a Flintstones chewable like I used to give my daughter? But of course, there is no easy fix or magic pill for a healthy lifestyle.
There is, however, Coenzyme Q10, or CoQ10.
CoQ10 is a key nutrient in boosting your cells’ energy levels. Found in every single cell, your body naturally produces CoQ10, but at the age of about 25, the level of production decreases dramatically. Some nutritionists believe that this change in production contributes to a decline in mental and physical energy that a lot of people in their 30s and beyond notice.
Cellular energy is directly linked to so many aspects of health, it’s no surprise to learn that CoQ10 is commonly used in treatment for heart conditions, diabetes, migraines, muscular dystrophy, and many other conditions. Additionally, CoQ10 has been shown to strengthen the immune system and even fight breast cancer. There’s even being research done right now studying the effects of CoQ10 on lifespan and longevity.
One way to incorporate more CoQ10 into your life is through meals. Foods such as spinach, broccoli, peanuts, wheat germ, and eggs are great sources, along with whole grains and the heart, liver, and meat of beef, lamb, and pork. However, as much as I personally prefer to get my nutrients form whole foods, it’s important to note that eating these foods is not usually a sufficient substitute for taking a supplement, so you should consider including both into your healthy habits.
From the research being done, it seems like everyone over 25 should be taking a CoQ10 supplement, even if you already have a healthy diet and lifestyle. In addition to aging, smoking also decreases your body’s ability to produce CoQ10, so smokers should be sure to get their hands on some CoQ10.
CoQ10 is a great addition to your anti-aging arsenal, and can boost your day-to-day energy on a cellular level. I know I’ll definitely be trying it out!
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!
What Does an Anti-Inflammation Diet Have to do With Longevity?
So many people are looking for that special diet that will change everything about the way they look and feel, but I’ve started to notice that most of the diets out there are more like programs rather than lifestyle changes, focusing on a quick fix, and not long-term health.
However, in the search for a comprehensively anti-aging lifestyle, I’m hearing more and more people talking about the role of an anti-inflammation diet. I found it a little odd that there were no really concrete rules or regimens, such as a gluten-free diet or a açai super-fruit diet, so I asked myself what, exactly, does “anti-inflammation” mean when it comes to our food and the way that it interacts with our body?
As it turns out, all food can be divided into three categories based on how they affect us on a cellular level: pro-inflammatory, neutral, or anti-inflammatory. By choosing an anti-inflammatory diet, not only can we slow down the affects of aging on our cells, but also fight against heart disease, cancer, and Alzheimer’s.
The good news is that anti-inflammatory foods are easy to find and delicious to use. For example, whole grains, all kinds of beans, and nuts and seeds are all great anti-inflammatory foods. Even better news? Natural dark chocolate and red wine are also anti-inflammatory, and high in antioxidants, and can slow down the affects of aging.
Another really important thing to include in your anti-aging diet is a variety of richly colored fruits and veggies, especially cabbage, onions, and garlic.
Doctor Andrew Weil, creator of the Anti-Inflammatory food pyramid (http://www.drweil.com/drw/u/ART02995/Dr-Weil-Anti-Inflammatory-Food-Pyramid.html), says, “Following an anti-inflammatory diet can help counteract the chronic inflammation that is a root cause of many serious diseases, including those that become more frequent as people age. It is a way of selecting and preparing foods based on science that can help people achieve and maintain optimum health over their lifetime.” With that in mind, here are a few recipes that are high in anti-inflammatory foods, not to mention really tasty.
Recipes from: The Anti-Inflammation Diet and Recipe Book by Jessica K Black, N.D.
Five Minute Breakfast (can’t beat that, and it’s a warm breakfast too)
1 cup leftover cooked brown rice
¼ teaspoon cinnamon powder
1/8 cup raisins
¼ cup chopped walnuts
¼ cup sunflower seeds
½ cup rice milk or almond milk or other milk alternative
1/2 teaspoon maple syrup (optional)
Combine all ingredients in a saucepan on the stove. Add milk to cover the rice for a cereal consistency. Warm over moderate heat to desired temperature and serve.
Serves 2
Nutritional Information:
370.5 calories~11 g protien~40.7g Carb~5.2 g fiber~20.4 g total fat-This recipe is chock full of nutritional value, Omega 3’s, folate, and remember cinnamon is great for regulating blood sugar.
Dianne’s Personal note:
I started doing this with my leftover brown rice years ago and found it such a great alternative to oatmeal. (I still love oatmeal, but great for a change)
Substitutions:
Any nuts and seeds you like and you have on hand. I also really like dried cranberries instead of raisins..
Quinoa Vegetable Salad (this can be for lunch or dinner)
2 cups leftover cooked boneless, skinless chicken, cubed
1 cup cooked quinoa or 1/3 cup dried quinoa
1 medium apple, peeled and chopped
2 stalks celery, chopped
1 medium carrot, shredded
¼ cup walnuts
1/3-cup raisins
1 ½ tablespoons organic mayonnaise (w/ no preservatives or hydrogenated oils)
4 large lettuce leaves (for serving)
If dried, cook quinoa according to directions
Toss all ingredients together, and serve chilled over lettuce leaves.
Serves 4.
Nutritional Information:
284 calories~20.8 g protien~31g carbs~3.7g fiber~9.4 total fat
Quinoa is a high-energy grain and a complete protein. It contains more calcium than milk.
Substitutions:
You can substitute many different kinds of chopped fruits, nuts or raw vegetable. You can use cooked or canned salmon in place of chicken, or just completely leave meat out.
Dianne’s Personal Note:
I would add scallions, zucchini, avocado and I would prefer to leave out the mayo and add olive oil and lime juice. Just my personal preference.
I hope that you gained a little insight about how an Anti-Inflammation Diet can affect the aging process… Please leave a comment and let me know.
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Please check it out here!
