Have you heard about chia seeds?

Have you managed to get your hands on any chia seed yet? The first time I tried some I could actually feel the grains expanding in my stomach!

There are numerous health claims about chia seeds (the latin name is Salvia Hispanica), most specifically that it is very high in Omega 3 and fibre, is a good source of complete protein, antioxidants and phytonutrients (they’re also gluten free).

Apparently, an ounce of chia seeds provides eight times more Omega 3 than an ounce of salmon! It has five times as much calcium as milk, twice as much potassium as bananas, three times the antioxidant strength of blueberries and three times more iron than spinach.

I think it was the high fibre effect I could feel volumising inside of me. Notably, chia seeds are believed to helpful in losing weight, because they help fill you up, reduce your appetite and help control your blood sugar levels.

The problem is that chia is only allowed to be used in foods as 5% of the finished product. This is because they are a relatively new food in Europe, having originated in South America where Aztecs would eat it before going on a long journey.

A bread mix with chia seed

Chia Bia now sell the chia seed as part of an organic Whole Wheat Yeast Bread Mix and Soda Bread Mix. The Raw Chocolate Company also sell Chia Seeds unprocessed.

There’s a lot more research to be done into chia seeds, particularly their health benefits and whether they are safe to be consumed in large quantities, but they are very popular in the Americas.

There again, you could always grow your own…

Flaxseed could protect from breast cancer

Compelling evidence that consuming phytoestrogen-rich substances like flaxseed can reduce the risk of death from breast cancer by as much as 40%.

The study involved 1140 women who had been diagnosed with breast cancer.

It seems that foods like flaxseed and sesame seeds introduce plant-derived compounds called lingans into your diet (a type of phytoestrogen). Lingans in turn attach themselves to oestrogen hormones to prevent the growth of further breast cancer tumours.

Seeds of life?

This is interesting because the use of soya – also a phytoestrogen rich food is still controversial in its association with breast cancer.

So what can you do?

The introduction of flaxseed (aka linseed) into your diet could well be advised, however it’s useful to know that more studies have to be done before people start taking lingan supplements. There are outstanding questions about how lingans are digested in order to become effective in action against oestrogen.

So, as always, the best advice is to maintain a balanced diet. Flaxseed is healthy anyway. It is rich in omega 3 and is known to lower cholesterol and blood pressure and also prevent arthritis. You can try flaxseed with cereals, yoghurt or salads, mixed into mashed potato or baked with bread.

Quorn now gives vegetarians other fish to fry

Fish and chips is undeniably one of the UK’s most famous dishes, but what about for vegetarians?

This ultimate comfort food has always been a slight on the pub menu for those who don’t eat meat. But now Quorn have created a unique food that fills the vegetarian gap.

This new option for vegetarians comes with the benefit of omega 3 enrichment and, like fish, is high in protein and low in fat and calories (if you don’t go down the deep-fried route).

Quorn are extending their range of fish tasting food, but immediately availabale from GoodnessDirect are Fishless Fingers and Tuna Style Cispbakes. The next catch is likely to bring inSalmon Style Dill Crispbakes, Tuna Style Melts, an Ocean Style Pie and, yes, Fish Fillet in Batter – all vegetarian.

Vegetarian fish and chips are here

Ever wondered how good for you your cereal really is?

Why is granola so satisfying? Crunchy mouthfuls of toasted oats fill your mouth with goodness at every crunch.

But has it ever worried you how much sugar there is in it?

Perfekt Granolas are interesting because they use agave syrup which only has 1/3rd of the calories in sugar and, rather than giving you a moment’s satisfaction, gently releases energy so that your body burns the carbs instead of storing them as fat. You’ll hopefully feel fuller for longer.

Perfekt - The nutritious breakfast

For Perfekt, nutritional balance is everything. Organic nuts, seeds and oats are combined with the aim of giving you a good balance of protein and complex carbohydrates.

Whatismore, the Perfekt blend of nuts, seeds and oil provides Omega 3, 6 and 9 and vitamins and minerals. That makes a pretty good start to the day.

Particularly intriguing is that one of Perfekt’s cereals uses quinoa instead of oats, which is a nod towards the gluten-free community. However, currently the cereal is prepared in a building where other gluten cereals could cross contaminate. The cereals contain no added salt or wheat either.

Alternatives to milk

Possibly 75% of people around the world are lactose intolerant – which might go some way to explaining why there are so many alternatives to milk.

But there are numerous other reasons too, it might be simply be beneficial to health, or autism related, or asthma, or galactosaemia, or a sensitivity to casein or one of many other problems with drinking milk.

Whatever your reason it’s important to make sure you’re still getting the calcium, iodine and vitamins that you need.

Here are some of the alternatives…

Goat’s milk
Rich in nutrients and easier to digest (even though it still contains lactose). It has less casein but almost as much fat and calories as cow’s milk. However, it can cause a vitamin B12 deficiency in children.

Sheep’s milk
Sheep’s milk has twice as many minerals, eg. calcium, phosphorus and zinc and the vitamin B-complex, as cow’s milk. But it is also higher in calories and fat. Like goat’s milk, it is easily digested. And it’s also a good source of iodine, which helps if you suffer with thyroid problems.

Camel’s milk
Five times as much Vitamin C as cow’s milk. Helps with diabetes. Contains some lactose. Not easy to source.

Buffalo’s milk
Higher in calcium, protein and iron and contains more vitamins and minerals (including calcium and iron) and 43% less cholesterol than cow’s milk. But it also has twice as much fat and still contains lactose. Not easy to source.

Hemp milk
Half the amount of protein of cow’s milk, and calcium is often added. Rich in Omega 3, minerals and vitamins, hemp milk also has a creamy consistency. No lactose.

Quinoa milk
Quinoa is a very digestive food and nutritionally well balanced. It’s protein contains all essential amino acids and it is rich in unsaturated fatty acids. No lactose.

Spelt milk
A good source of fibre and B-complex vitamins. Cholesterol free. No lactose.

Oat milk
Rich in fibre, lowers cholesterol and low-GI. It’s actually the preferred energy drink of many athletes. A pleasant milky taste. No lactose.

Barley milk
Has a higher phosphorus and potassium content than regular milk. Helpful in repairing the body, though it doesn’t contain calcium. No lactose.

Kamut-wheat milk
Highly recommended for its milk-like taste. No lactose.

Millet milk
Lower in fat, higher in fibre and less calories than cow’s milk. Rich in protein and minerals. No lactose.

Rice milk
Compared to soya, rice milk is considered closer to cow’s milk in taste and texture. It is naturally sweet, low in fat and high in fibre. But it’s also low in calcium and protein. No lactose.

Soya milk
Soya milk is high in protein so it’s useful for cooking with. It is also comparatively cheaper than other milk alternatives due to its ubiquity. However, some avoid it because it can raise estrogen levels. No lactose.

Almond milk
Tastes great, and has some of the lowest calorie counts of all milk alternatives. No lactose.

Hazelnut milk
A thicker consistency. It also provides calcium and sulphur. No lactose.

Coconut milk
Lots of phosphorus, iron, magnesium and fibre makes coconut milk a superfood. It’s low in calories, boosts immunity and has a distinctive creamy taste.

Cashew nut milk
Delicious but not easy to find. Just as well it’s easy to make… Cashew’s are a good source of copper and magnesium.

Raw milk
The argument is that pasteurisation destroys some of the goodness in milk which would actually make it digestible for people with gut problems. It remains to be seen whether ‘green top milk’ is actually helpful for people with psoriasis and high blood pressure.

UV milk
Possibly the milk of the future: milk that is treated by UV instead of pasteurisation?

Lactose-Free milk
Or, of course, you could take the lactose out of the milk

You can also make milk from peas, peanuts, or seeds!

Fight inflammation with food

Nuts could help lower the impact of inflammatory disease.

The secret is Omega-3. A study has found that Omega-3 foods such as nuts may help lower a risk of dying from inflammatory disease by more a third.

Inflammatory diseases include inflammatory bowel disease, asthma, and rheumatoid arthritis.

Participants were surveyed about the amount of dietary Omega-3 fatty acids, nuts, and fish they ate, and were followed for 15 years.

Among other stats, the results found that women who ate the most Omega-3 had a 44% lower risk of dying from an inflammatory disease compared with women who ate the least.

It appears that doing something like increasing the your daily nut intake by just 1.4 g per day could reduce the risk of death by half.

Further research is needed to understand the role of Omega-3 fatty acids, nuts, and other foods to manage and treat people with inflammatory diseases. And, because new research emerges all of the time, it is worth talking to a doctor or nutritionist about what foods will support your health.

If you need oily fish for Omega 3 where do vegans stand?

With all this advice about Omega 3 and eating oily fish, where do vegetarians and vegans stand?

Well, given that the recommended dose of Omega 3 is 4g a day, you only need about a tablespoon of Flax Seed (Linseed) Oil per day to be doing well.

Bu the other thing you need to do is cut down on regular oils such as sunflower or corn oil as the high Omega 6 in these oils knocks out the work of Omega 3. Fats higher in monounsaturated fat, such as olive or rape seed oil are more suitable.

There are many ways to enjoy healthy oil

But isn’t a tablespoon still quite a lot? Well it goes really nicely with cereal, yoghurt or ice cream, and you can always drizzle it over salad or rice, pasta or potatoes. The important thing is that you don’t cook it as that destroys the beneficial fats.

Redwood, an award winning company which makes lots of vegan and vegetarian foods, has bottled Flax, Hemp and Seed Oil to provide you with the goodness you need. Flaxseed is one of the richest sources of Omega 3, while Hemp offers both Omega 3 and 6 at the perfect ratio. Hemp also provides Vitamin E and A and a range of minerals.

Redwood’s Seed Oil amazingly combines flax, sesame, pumpkin, borage, wheatgerm, pomegranate and seabuckthorn for all their nutritious properties – far too many to mention here in brief!

Other options for Omega 3 are green vegetables, tofu and walnuts, so with a bit of flaxseed in your diet, you really have nothing to worry about. The provision of Omega 3 isn’t quite so high in these, but they still make good sources of this brain enriching nutrient.

Breast protection for babies at risk of eczema or allergies

The fatty acids from breast milk are key to healthy baby development. DHA (docosahexaenoic acid) is well known for promoting a healthy brain, eye, and nervous system for example. But other fatty acids in breast milk may also help protect from allergies.

The fatty acids in breast milk may protect children from allergies

Could the sharp rise in allergic diseases like asthma, eczema, food allergies and hayfever be explained by a shift in the fatty acid balance in our diets? It’s possible that the widespread use of vegetable oils and the a low intake of omega-3 fatty acids (mostly from fish) are contributing to inflammation in the body.

Does breast milk affect eczema?
310 mothers and babies were examined according to their various lifestyles, (particularly noting the eating of organic diets and extended breast feeding) to see how the fatty acid composition of their breast milk compared with mums who ate a more conventional diet.

Mums with an ‘alternative’ lifestyles had somewhat higher concentrations of the omega-3 fatty acids in their breast milk (EPA (eicosapentaenoic acid), DPA (docosapentaenoic acid), and DHA). They were also higher in ruminant fatty acids (derived primarily from dairy fat), including the all-important immune-enhancing fatty acid, CLA (conjugated linoleic acid).

By the time they were aged two, 31% of the babies had experienced eczema (almost half of these also had allergies). But (at one year) the risk of eczema and allergies was lowest among babies whose mothers’ milk was highest in omega-3. That risk was also seen to decrease as concentrations of ruminant fatty acids increased (regardless of the effect of the omega-3 fatty acids).

This suggests that ruminant fatty acids from dairy fat and organic dairy and, possibly, unpasteurized milk might have an effect on how much a baby can develop a strong immunity in early life.

How to protect your baby from eczema…

• Breast-feed, if you can. For some women breast-feeding isn’t feasible, but it’s worth it for your baby’s health if you’re able to.
• Eat more fatty fish. This is important during pregnancy and while breastfeeding. Avoid high-mercury fish including albacore tuna and king mackerel.
• Make it creamy. The latest study adds to a growing body of evidence of the inflammation-fighting potential of full-fat dairy products.

GoodnessDirect have a number of natural products for the treatment of eczema in babies including:
Green People Baby Salve Lavender
and Beaming Baby Organic Bubble Bath.

For children and adults try:
Comvita Medihoney Moisturising Cream,
Natraderm Shower Gel with Shea Butter,
Optima Allergenics Steroid Free Intensive Care Ointment
or HRI Clear Complexion.

Why do you need Prebiotics? And other musings…

Why do you need Prebiotics?

They cultivate good bacteria in your gut and kill off the bad ones. A healthy balance of good bacteria means you’ll have a better immune system, absorb nutrients more efficiently (especially calcium), and improve your bowel health.

Why do we need Calcium?

We all know that calcium is good for the bones. It is also essential for your metabolism and muscles, it protects your heart and improves premenstrual moods. Too little calcium and your body can soon be in a mess, but if you overdose on it you won’t absorb nutrients properly.

Why do we need Cranberries?

Cranberries inhibit bacteria at work in your body and helps reduce inflammation. The knock on effect has been linked to heart health, kidney stones, urinary health, gum disease and cancer.

Why do you need Flaxseed?

For Omega 3 apart from anything else. It has been found to have an impact on the symptoms of arthritis, colitis, cancer, heart disease and even acne. Flaxseed helps your hormone levels and is a natural way to normalize the menstrual cycle, manage menopause, and lower the risk of osteoporosis, cancer and heart disease.

How can you get them?

Calciflax is a new food supplement from Lifestream which is 100% natural and has Calcium, Flaxseed, Prebiotics and Cranberries in it. It is ethically made and can easily be added to cereals or smoothies, yoghurts and salads.

If you’re interested, take a look…

Not a fad, organic milk is better for you.

It has been thought over the past couple of years that organic milk gives us richer omega 3 content, and this week it was confirmed by research results from Newcastle University.

This new  research was published by Newcastle University this week and demonstrates that organic milk contains 40%less of the unhealthy saturated fats, & contains important healthy nutrients such as omega-3 fatty acids, which are known to help prevent heart attacks. Why should this difference exist between organic milk and the regular pinta? Well cows reared and cared for according to organic methods eat mainly grass & organic feeds, as a result it seems, their milk contains extra vitamins not present in regular milk. Over and above nutritious reasons it is hailed that organic husbandry is better for the environment and not but not least, the  cows’ welfare. Organic cows live much longer than factory farmed ones. About 5% of UK cows (non organic ones that is) never see a meadow.

Organic milk and us

Research in Holland shows that children fed organic milk are 36% less likely to develop eczema.  So if you or your children do drink milk, it may be best to reach for organic milk, available as for regular in skimmed, semi-skimmed and full fat varieties.