Chia Seed

NEW "Chia Bread" I recently found at Cobbs Bakery ($4.20 a loaf) may be worth checking out for its nutritional value. Chia seed is considered a superfood, as it's loaded with omega -3 fats, fibre, antioxidants, protein, minerals and vitamins. Gram per gram, chia seed contains 7 x more vitamin C than oranges, 6 x more calcium than milk, 3 x more antioxidants than blueberries and 3 x more iron than spinach. Experts are also raving about the seeds ability to increase endurance, energy and assist with weight loss efforts.

Click here to find the recipe for these Pumpkin-Chia Seed Muffins featured on Oprah.

Let's Go Greek!

If you're a yogurt lover, you may want to consider the Greek variety. With its many health benefits, its popularity continues to grow. For starters it is much higher in protein than regular yogurt, making you feel fuller and satisfied longer. Regular yogurt typically contains about 5 to 10 grams of protein per 175 gram serving, while Greek has somewhere around 18-22 grams for the same amount. It's also a good choice for diabetics and for those trying to keep their blood sugar levels under control. Depending on the brand it typically has less than half the carbohydrates. Its texture is much thicker and creamier, which many people find appealing for making dips or sauces. It also contains about half the amount of sodium.

On the whole, it's definitely the healthier choice. I picked up a couple tubs recently at Costco for under $6. Try it for breakfast with your favourite berries and nuts for added flavour and antioxidant power.

Is Hummus a Healthy Snack?

This middle Eastern delicious spread or dip is a great alternative to any of its mayo based cousins. That being said, the homemade version seems to be quite a bit better for you than the store-bought pre-packaged variety. Coming in quite a bit lower in fat and calories.

One tablespoon of typical homemade hummus has 23 calories, 1.3 grams of fat and 1.1 grams of protein. While an equivalent mayo-based dip has more than double the calories and is made up of 75% fat (most of it saturated) with little to no protein.

Hummus is a great source of protein, potassium and fibre. It is also rich in iron, vitamin C, vitamin B6 and Omega 3 fatty acids. It's a fave among diabetics with a very low glycemic index (around 12). This means it won't raise your glucose levels quickly and will keep you feeling full and satisfied.

To increase it's nutritional value even more, use it as a dip with a variety of veggies or stick to a moderate amount of whole wheat pitas. If you live in Edmonton, try the fresh-baked whole wheat pitas from "The Happy Camel" on the west end. They are out of this world! Thanks to Janice and my Dad I tried them yesterday for the first time.

Below is a delicious and easy-to-make recipe for you to enjoy over the holiday weekend. Thanks to Amel for sharing this delicacy.

Hummus

1 can chick peas

1/4 cup Tahini

1 1/2 clove garlic

1/2 tsp salt

1/4 cup lemon juice (fresh)

Drain chick peas but reserve some liquid. Add everything to food processor and blend until smooth. Add some of the reserved liquid if it is too thick. Drizzle olive oil on top with a sprinkle of paprika. Dress with chopped tomatoes. Delicious!!!

Happy Thanksgiving everyone!

Protein - Are you Getting Enough?

Getting enough protein in your diet is very important for building strong muscles and bones, as well as for maintaining a healthy immune system. Protein is made up of amino acids that the body uses to repair cells, and it's an essential part of a healthy diet. While extremely high protein diets can be unhealthy leading to heart disease, stroke and kidney stones, too little protein is also problematic leading to low energy, over eating and a loss of lean body mass. Bottom line, if you don't eat enough you won't get the results you want from your workouts.

How Much Protein do I Need?

This depends on your age, sex, health and activity level. If you're active and into consistent strength training, you definitely need more than the average person. Experts recommend anywhere from 0.8 to 1.8 grams of high quality protein per kg of body weight depending on your activity level.

Calculating Your Protein Needs:

First determine your weight in kilograms (kg). To do this divide your weight in pounds by 2.2. So if you're 150 pounds (divided by 2.2) you'd weigh 68 kilograms. Then multiply your weight by the number of grams you require per kg. Here's a guideline:

0.8 to 1.o grams per kg (for the average Canadian)

1.2 to 1.4 grams per kg if you participate in endurance type sports

1.6 to 1.8 grams per kg if you participate in a strength sport (like strength training)

So an average Canadian weighing 150 pounds or 68 kgs would require approximately 68 grams of protein daily.

Good Protein Sources:

Here are a few protein rich foods to ensure you're getting what your body needs-

Grilled Chicken Breast (100g): 32 grams

Baked Salmon (100g): 22 grams

Whey Protein Shake (perfect for a post-workout snack): 20-30 grams

Large Egg: 6 grams

1/2 Cup Cottage Cheese: 15 grams

1 Cup of Milk: 8 grams

2 Tablespoons of Peanut Butter: 8 grams

1/4 Cup Edamame Beans: 13 grams

Not only is it important to eat the right amount of protein, it's also recommended to pair your protein with healthy carbohydrates and fats (especially important right after your workout). This will control blood sugar spikes enhancing your fat loss results. One of my faves is to pair an apple with a tablespoon of organic peanut butter or to have a low fat yogurt with a 1/2 cup of berries.

Most importantly, make sure you talk to your doctor or a registered dietitian to ensure you're selecting the right foods for your specific dietary needs.

Quinoa - A Super Food Worth Checking Out!

Quinoa is a great addition to your grocery list. Although many people mistake it for a grain, it's actually the seed of a leafy plant that's related to the spinach family. Organic and grown in the Andes Mountains of Ecuador. Its small, round texture almost reminds you of rice.

Quinoa is gluten free, very high in protein and includes all nine essential amino acids. One cup cooked has about 9 grams of protein and only 250 calories. Lots of protein and fewer calories. No wonder it's growing in popularity!

It's also an excellent source of potassium, magnesium, iron, copper, phosphorous, omega 3 fatty acids, riboflavin (vitamin B2) and even manganese. Also a great choice for diabetics or those watching their weight, as it has a low gylcemic index and will make you feel full for longer.

Studies have also shown Quinoa is great for those that suffer from migraines, heart disease, high blood pressure and even gallstones. People have even used it for treating motion sickness, appendicitis and applied to mend broken bones.

There are lots of ways to add Quinoa into your diet. Use it to replace rice, barley or pasta at lunch or dinner. Or you can add it to your yogurt or fruit in the morning. It is also a great addition to soups or salads. Check out this interesting recipe for Curried Quinoa.

Pick up a bag at your local grocer or even Costco (approximately $8 for a 3lb bag) and let me know what you think!