Chia seeds–The ‘It’ Food of 2013

April 22, 2013 by

(From ABC News)

chia-seeds-photo-1024x768An ancient seed is finally having its day in the sun.

Actually, its second day in the sun. The first time around was as the key ingredient in the gag gift known as “the pottery that grows.” Ch-Ch-Ch-Chia!

2013 is undoubtedly the year of the chia seed among the health conscious. For a while it was flax seed. And 2012 could easily have been named “the year of kale.” But this year, experts agree, belongs to chia.

“Chia seeds have been in Whole Foods for a long time, but they’re just now starting to grow in popularity,” said Drew Rosen, nutrition and cooking teacher at New York City’s Whole Foods Market Tribeca. “It’s an ancient crop, but because the seeds are so flexible and high in omega threes, they are just blossoming all over the markets in all different types of products.”

Indeed. There are chia seeds, ground chia seeds, chia bars, chia snacks, chia drinks. The drink aisle alone housed four different brands of chia-seed drinks.

All these products are in response to high demand. People are looking for chia in all its forms, Rosen said. “It runs the gamut, some people look for the seeds, some for the products. People want to make it easy for themselves.”

“Easy” could be precisely what makes chia such a hit in health food circles. While it can be made into pudding, or used as an egg substitute for the vegan crowd, the same benefits can be found simply by sprinkling a teaspoon into your yogurt, oatmeal or smoothie. Some people simply add it to their water.

Unlike flax seed, chia seeds don’t have to be ground and they don’t go rancid the way flax does. “Chia seeds are going to absolutely replace flax seeds,” said Rosen. “They’re the absolute best source of omega three fats on the market, hands down, when you consider the ratio of omega three to omega six.”

But he cautioned, “You should only eat a small amount, maximum one ounce a day.”

That’s because chia is very high in fiber, which in large quantities can cause stomach upset.

Licensed nutritionist Lisa Goldberg, who runs a company called Health Coach, which delivers healthy lunches, agrees that a little chia goes a long way. Including, she said, benefits for those trying to lose a few pounds.

“It’s a high source of fiber,” she said. “Chia will keep you fuller longer and prevent you from overeating. You have that feeling of fullness in your stomach because when you wet chia seeds, they form a gelatinous substance that takes longer to digest.

“You’ll overeat less and tend to snack less. If you eat chia before a meal, you’ll eat less at the next meal. It packs a nutritional punch without adding a lot of food to your diet.”

And while the drinks in particular are convenient and filling, Goldberg does not recommend them as a meal replacement. “There’s not enough nutrients and calories. What I would say is, it’s a great addition.”

 

Dr. Jeffrey Manning, DC

Manning Wellness Clinic

2702 McKinney Avenue, suite 202

Dallas, TX 75204

214-720-2225

www.manningwellness.com

Request an Appointment

Filed Under: children and health, diet, health and wellness Tagged With: , , , , , ,

Too-early solid food could lead to problems for babies

April 12, 2013 by
baby being fed by her mum
At least 40% of moms are feeding their infants solid foods far too early, according a new study published in the medical journal Pediatrics, and that may lead to problems for their children later in life.

Researchers wanted to know how many babies were being fed solid foods (including cereal and baby food) sooner than recommended, whether breast-feeding or formula feeding made a difference and why solids were being introduced early. When the study began in 2005,  the American Academy of Pediatrics (AAP), which also publishes the journal Pediatrics, recommended introducing solid foods when babies were between 4 and 6 months old.

In 2012, the AAP changed those recommendations. Now it says babies shouldn’t be eating solid food until they are about 6 months old.

Study and findings

As part of the two-year study, 1,334 mothers filed out monthly questionnaires about what their babies ate during the last week, says Kelley Scanlon, an epidemiologist at the Centers for Disease Control and Prevention and one of the study authors. Scientists then analyzed the data reported by the mothers to determine at which age babies were being fed solid food.

They found 539 moms, or 40% of moms, gave their babies solid food early. Previous studies had put that estimate at 19% and 29%. Researchers believe based on this study, they may actually be underestimating how many moms introduce solids early because the study was more likely to have older, more educated and higher income moms participating. “Mothers of lower socioeconomic status are at a higher risk of early solid food introduction,” the study says.

Giving your baby solid food too soon has been linked to a higher risk of obesity and diabetes, according to the study. Also, “starting infants on solids before 4 months can lead to allergies and eczema,” says Dr. Jennifer Shu, an Atlanta pediatrician and AAP spokeswoman who was not involved in the research.

Among the 539 moms who did introduce solids early, nearly 1 in 10 gave their babies solids before they were 4 weeks old.

Researchers found formula-fed infants were about twice as likely to be introduced to solids early, compared to only breast-fed babies.

Moms were also given 12 reasons to choose from to explain why they introduced solid food early. Among the top answers:
– 90% of moms said they thought their baby was old enough to start eating solids.
– 71% said their baby seemed hungry a lot of the time.
– 55% believed their doctor or another health care professional said their baby should start eating solids.

Scanlon cautioned that this last point reflected a perception that health care professionals were recommending when to start an infant on solids; researchers couldn’t actually confirm that’s what a doctor or nurse actually said.

Shu says she was surprised by the findings, but notes that some doctors and nurses may have been trained at a time when babies were fed solids earlier and says it’s hard to change behaviors when medical information changes so quickly.

Bottom line

“There’s a lack of awareness of what the recommendations are,” Scanlon says, adding babies are not developmentally ready for solid food before they are 4 months old.

Some of these moms are getting information on when to feed their babies solids “from generations (ex. grandparents, nurses, friends) who may have started their babies on solids at an earlier age,” suggests Shu.

According to the latest AAP recommendations, moms are supposed to exclusively breast-feed their babies until they are about 6 months old if possible, so babies can reap all the benefits of mother’s milk including extra immune protection and possible protection for future chronic illnesses like obesity and type II diabetes.

Every baby develops at a slightly different pace, but there are some signs to look for to help parents figure out if their child is ready for solids:
– Is the baby sitting up? Can she hold her head up?
– Does your baby open his mouth when food comes his way?
– Is she big enough? (Babies typically double their birth weight by 4 months)
– Can he take food off the spoon and actually swallow it?

The takeaway

Parents need clear and accurate guidance on when to introduce solid food to their babies, and pediatricians and health care professionals need to support them, says Scanlon, by explaining to the parents that crying doesn’t always mean the baby is hungry – it could also be wet, sick or lonely.

Filed Under: children and health, diet, health and wellness, pediatric Tagged With: , , , , ,

Top 10 Flu-Fighting Tips

January 10, 2013 by

Turn on the news, check a newspaper, talk to friends and family…there’s no denying that the flu is hitting north Texas with the force of a hurricane. Doctors advise rushing out to get the flu vaccine, but keeping your body in tip-top shape will also greatly reduce your risk.  The following is a list of the top immunity boosting/flu fighting tips. Even if you can’t do them all, do as many as you can so that you have the best fighting chance. This season, you’ll need all the help you can get:

Vitamin D

1. Adequate levels of Vitamin D are essential for our immune systems to function the way it is designed to. Unfortunately, there are no significant dietary sources of Vitamin D — most of our intake comes from exposure to sunlight. To optimize your Vitamin D levels, you’ll need to take a Vitamin D3 supplement daily. This is the most important step you can take to prevent the flu!

Probiotics

A strong immune system relies heavily on having a healthy, well-functioning gut — and probiotics help keep your gut engine humming. A recent study confirmed that probiotics could help fight off colds. Look for a probiotic with 10-20 billion organisms and take one every day. A quick, tasty and easy way to get some probiotics is to drink an 8 ounce glass of kefir, a yogurt drink. You can find it in most specialty grocery stores like Sprouts and Natural Grocers.

Top Herbs

Immunity-boosting antiviral herbs contain thousands of medicinal compounds that attack viruses with a full spectrum of synergistic substances — and without creating resistant viral strains. Four great antivirals are andrographis, olive leaf extract, grapefruit seed extract and elderberry extract. (Elderberry is a favorite of Manning Wellness Clinic). Use one or several in combination as a prophylactic measure, particularly if you spend time in high-traffic areas such as airports, offices, theaters, etc.

Get rid of the leftover holiday sweets

In other words, avoid sugar and processed foods. Sugar is a poison which, among other things, dramatically decreases immune function — so lay off the stuff. And processed foods? Virtually all of the nutrients get processed right out of them so they do nothing to strengthen immunity. Talk about empty calories!

Eat your salad!

Colorful salads and dark greens are loaded with flu-fighting phytonutrients, so pile your plate high. If you know that you are not likely to eat enough greens per day (1 lettuce leaf on your sandwich helps but doesn’t quite cut it), consider adding a supplement like Juice Plus to your diet. We have Juice Plus available through Manning Wellness Clinic. Click on the link to contact Dr. Manning and find out if Juice Plus is a good fit for you and your family.

Garlic….and more garlic

Not only does garlic repel vampires, it also has antiviral properties and is a known immunity booster. My advice? Dig in!  If you’re worried about your breath, eat some fresh parsley–the chlorophyll in the parsley will help neutralize the garlic and to minimize the stink-breath.

Sleep

One key to a strong immune system? Sleep! Get plenty of it to allow the body to restore and repair itself while you rest. Shoot for at least seven hours a night and try taking a 20-minute catnap if you’re falling short.

Get moving

Adequate exercise helps keep your immune system healthy and robust, so keep moving throughout the winter.

Chill out

Reduce stress, particularly during flu season. Do breathing exercises, yoga or simply things you enjoy, to help boost immunity, relieve tension and enhance physical and mental resilience.

Soap and water

Instead, wash hands frequently with good, old-fashioned hot water and chemical-free soap. Skip the antibacterials as they are loaded with toxins and increase the risk of creating resistant bacteria. They also over-dry and crack the skin, making transmission of viruses that much easier.

And a bonus #11…..

Chiropractic

Get regular chiropractic care! Chiropractic helps your body to operate smoothly. Basically, think of your body like a car; with regular maintenance and proper care, your car will run smoothly, without interruption, without interference, and will cost you less in the long run. Chiropractic is it’s own immunity booster because it keeps your body operating smoothly and strengthens your entire system.

 

Filed Under: Dallas Chiropractic, health and wellness Tagged With: , , , ,