The Jetsons Diet: Why Seeds Can Take Us into the Future

If you were ever into science fiction as a kid, you probably thought that, by the time you reached the age you are now, your diet would be comprised of nutrient-dense, wellness boosting pills (just like in The Jetsons). However, if you’re disappointed that food still looks very much the same as it did 30 years ago, there is still solace to be found: seeds. They may be a little less sci-fi and a little more natural, but seeds give you the opportunity to take care of your wellbeing in (sort of) pill-popping form, and that’s pretty cool.

 

According to says Sharon Palmer, RD, author of the new book The Plant-Powered Diet: The Lifelong Eating Plan for Achieving Optimal Health Beginning Today, edible seeds are packed with fibre, protein, vitamins, and minerals. She comments, ‘People don’t think about grabbing seeds as a snack or as a food source. People think of them as bird food more than anything else.’ However, you should ignore seeds at your peril, as these little beauties also contain high levels of phytosterols, which are plant compounds that have been proven to be just as effective as prescription statins for lowering your cholesterol. Palmer adds, ‘And they’re such easy snacks!’ So, which seeds should you be loading up on?

 

1. Pumpkin seeds: Being high in protein, iron and zinc isn’t all that pumpkin seeds have to boast about; they’re also one of the best dietary sources of magnesium. This miracle mineral helps to stabilise your blood pressure, build the strength of your bones, and even reduce your stress. In fact, French researchers have found that having high levels of magnesium in their blood means men are 40% less likely to die prematurely compared to men with the lowest levels. Moreover, the phytosterols found in pumpkin seeds help alleviate symptoms associated with having an enlarged prostate, such as urinary difficulties.

 

2. Sunflower seeds: In just half-a-cup of sunflower seeds you’ll find more than 100% of your daily requirement for alpha-tocopherol, which is the most active form of vitamin E. Vitamin E is a powerful antioxidant that can help you ward of damage from the sun, as it protects your cells from the damage of free radicals and UV rays. On top of this, sunflower seeds are also an excellent source of the antidepressant phenylalanine. Your body turns this amino acid into the brain chemical norepinephrine, which keeps you alert and focused. You can eat these seeds raw, or use sunflower-seed butter on toast if you’re getting sick of peanut butter every morning.

 

3. Sesame seeds: You probably already love these seeds on burger buns or sesame chicken, but did you know that these seeds are also providing you with an incredibly high amount of calcium, magnesium, iron, and zinc? As they’re so small, sesame seeds probably aren’t the best for snacking but hummus is, and this contains a paste made from ground sesame seeds known as tahini. You can also buy tahini on its own and spread it on flatbreads or pitas, again, just like peanut butter.

 

4. Chia seeds: Nearly half of the fibre you need every day (11 grams) can be found in a single ounce of chia seeds. These little beauts also contain 18% of your daily calcium requirement, which is more than three times the amount of calcium that milk provides. As well as giving you good digestion and strong bones, chia seeds have some of the highest levels of plant-based omega-3 fatty acids of any seed – so you can throw good heart health into the mix too. Not bad for a little seed, Jetsons here we come!

Categories: Chia Seeds, high levels, nbsp, peanut butter, pumpkin seeds, Seeds, sesame, sesame seeds, sunflower seeds

It’s a Must-ard: Why this Herb is So Good for Your Health

Mustard is a much-loved ingredient around the world, but did you know it was also a powerful tool in complementary wellness? Not only is it one of the healthiest herbs with almost no calories, but mustard greens and mustard seeds have been used as herbal remedies for numerous ailments since olden times, and remain very popular today. Even if you don’t forgo your trip to the doctor for a hot dog with extra relish, mustard is very beneficial to your wellness, providing vitamins, protein, fibre, omega-3 fatty acids and antioxidant minerals, such as iron, manganese, magnesium, phosphorus, calcium, zinc and selenium.

 

So, what can mustard do for your wellbeing?

 

1. Lowers your temperature. The myrosin and sinigrin found in mustard generate heat, which speeds up your metabolism and increases your blood flow. This causes you to sweat, and, in turn, brings down your core temperature.

 

2. Stimulates your digestive system. As mustard is hot and spicy, it stimulates your secretion of saliva, which aids the digestion process.

 

3. Prevents cancer. In black and brown mustard, there are isothiocyanates, which have been shown to inhibit the growth of cancer cells. You can still prevent cancer with your mustard greens, as these contain cancer-fighting antioxidants such as flavonoids, indoles, sulforaphane, carotenes, lutein and zeaxanthin.

 

4. Improves your skin. If you suffer from skin ailments, the sulphur in mustard can be very beneficial.

 

5. Relieves your inflammatory diseases. Whether you’re affected by asthma, migraines or rheumatoid arthritis, the anti-inflammatory properties of mustard can help to reduce the severity of your condition.

 

6. Enhances your heart health. Mustard greens and seeds contain magnesium, which is very effective against high blood pressure. Moreover, the omega-3 and omega-6 fatty acids in mustard make it effective against coronary heart disease. Plus, mustard greens have been proven to reduce your levels of “bad” LDL cholesterol and increase your levels of “good” HDL cholesterol, all of which is good news for your heart.

 

7. Protects your brain. The high levels of magnesium and selenium found in mustard seeds make them very effective against age-related memory disorders like Alzheimer’s.

 

That sounds great, but how do you include more mustard in your diet? Start with your condiments, and replace mayonnaise, cheese spread/dips, butter and oil dressings with the less fatty mustard. You can also use mustard as a salad dressing, which packs a flavourful punch when combined with vinegar and honey. Mustard makes for an excellent marinade for your fish, chicken and meat dishes, while the seeds give any meal a rich, nutty flavour. If you fancy baking your mustard into your diet, try using mustard greens and spinach in flat-breads, adding butter, tomato, garlic and onion to mellow down the pungent flavour. Failing that, the greens also taste great with chicken, meat, and soup.

 

If you are going to include more mustard in your diet, you need to store it properly in order to reap the benefits. Keeping whole mustard seeds in airtight containers in a cool, dry place will help them to last up to a year, while storing ground/powdered mustard in a similar manner can give them a shelf life of up to six months. You don’t have to worry so much about sauces made from mustard, as they are made using an acid component and salt and so will last for ages. However, even if you don’t open the bottle, the pungency and flavour will start to diminish so store your mustard sauce in the fridge, and consume it within a year. You also want to refrigerate your mustard oil, or else it may go rancid.

Categories: cancer, Cooking Tips, fatty acids, greens, Health Benefits, health mustard, Mustard, mustard greens, mustard seeds, nbsp, Seeds

Comfort Food: How to Beat Arthritis with Your Food Habits

To avoid arthritis from debilitating your wellbeing, you need to ensure that you follow the proper treatment and management plan. This involves your choice of foods, as well as exercise and the medicines that your doctor prescribes. What you eat can worsen the wellness symptoms of arthritis, but the right kinds of foods can also help you relieve your pain and discomfort.

Firstly, spice up you diet with more vegetables such as garlic, onions and ginger. According to renowned dietician Naini Setalvad, ‘I would even suggest simply chewing on ginger all day long – that truly helps!’ You should also stock up on your supplies of chillies, getting a good range of everything from capsicum to fresh green chillies, and use other spices such as cloves and cinnamon. Setalvad adds that rotis made of jowar, nachani, raagi and bajri are great for your arthritis-ridden joints because they contain nutrients that help ease the problem.

Next, make sure you’re getting plenty of healthy fats to soothe your joints. These can be found in nuts such as walnuts, cashew nuts, pistachios, as well as seeds like sunflower seeds, sesame seeds and flax seeds. You can also get these fats by cooking your food in extra virgin olive oil, and they work to lubricate your joints and provide them with nutritious vitamins. If you have whipped up some rotis, Setalvad says don’t forget to dab them with ghee or coconut flesh to get some healthy fats in there too.

Keeping a food diary can help you to become more aware of foods that worsen the pain. As a rule, these foods tend to comprise of tomatoes, lemon, dairy products and wheat, and so should be avoided where possible. However, the downside to cutting these foods is that you could be depriving your body of much-needed vitamin C, which is vital in fighting inflammation. Therefore, make sure you get the amount you need from other sources, such as guava and blackcurrants. Also, make sure you avoid white foods; namely white flour, sugar and table salt, and replace them with wholemeal flour, natural sweeteners like dates and rock salt and sea salt, which contain additional healing minerals that are not available in white table salt.

Comfort Food: How to Beat Arthritis with Your Food Habits

Categories: Arthritis, Food, foods, Healthy Fats, Salt, Seeds, spices, table salt, White Foods