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CHIA SEEDS: MORE THAN JUST A FAD


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 24 June 2021

When you hear the word chia, you might just think of Chia Pets, those silly red clay pots that look like llamas or presidents who grow green fur after you water them for a while. Well, those joke presents (admit it, youve bought several) do indeed use chia seeds to grow the green hair. But did you know that chia seeds can do some really beneficial and important things for your health? Read on, pardner!

Chia seeds are the seeds of a Central American desert plant called Salvia hispanica (the green and more common kind) or of a North American variety called Salvia columbariae (the golden chia). The first time we hear of chia seeds in history is in records of European explorers who recorded the fact that they were a staple of the diet of the Aztecs. The plant is related to mint.

Chia Seeds are a GREAT Source of Omega-3s!

In more recent years, weve discovered that chia seeds are a very good source of omega-3 fatty acid, which plays an important role in our bodys metabolism and studies have also shown omega-3 has beneficial effects on our mental health, too. Chia seeds are a great source of dietary fiber as well, with some 10 grams of fiber for every ounce of seeds. They also contain significant amounts of zinc, calcium, magnesium, and iron.

Chia seeds are rich in antioxidants, which many anti-aging researchers credit with helping to prevent the damage caused by free radicals in our bodies, which many believe are a major factor in aging. Theres also evidence that a diet that includes chia seeds can reduce chronic inflammation in some sufferers, without harming the bodys ability to produce inflammation when it is really necessary to fight off microbial invaders.

You might be surprised to learn, too, that a one-ounce serving of chia seeds contains almost 6 grams of protein. That makes them around 14% protein, making them one of the most protein-rich plant foods out there.

Chia Seeds Have Tons of Vitamins and Minerals

That same one-ounce serving has zero sugar, more than 13 grams of complex carbohydrate, 8.5 grams of fat (more than half of which are omega-3s), and gives your body a little over 130 calories of energy. Trace elements abound in an ounce of chia seeds, as well: 27% of the recommended daily intake of phosphorus; 30% of the recommended daily intake of manganese; 30% of the recommended daily intake of magnesium; 18% of the recommended daily intake of of calcium. That calcium number is really impressive gram for gram, chia seeds contain  ore calcium than dairy products so! And each zippy little chia seed ounce also delivers significant amounts of vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2 as well. Heres the takeaway message: Chia seeds give you a huge helping of nutrition with a proportionately small helping of calories, a combination that is very hard to beat!

Some research suggests that chia seeds, when added to a healthy diet, can reduce some factors for cardiovascular disease: lowering blood pressure, triglycerides, and bad cholesterol (while at the same time increasing your good cholesterol).

Chia seeds are also known to feed the friendly bacteria in your intestines, and maintaining healthy digestive flora is, as doctors increasingly acknowledge, very important for human health.

And get this studies have found that chia seeds improve insulin sensitivity and blood sugar control for some diabetics, tending to stabilize their blood sugar levels after eating; in addition several studies report that eating bread with chia seeds added to or baked int it lowers the rise in blood sugar after meals that is experience by many people, including diabetics.

Diversify Your Diet With Both Chia Seeds AND Sprouts

And you dont have to restrict yourself to eating the seeds alone, either: chia sprouts are edible and texture-rich additions to many dishes including sandwiches, soups, salads, and as a garnish to almost anything. They have essentially the same benefits and nutrients as the seeds.

Chia seeds and sprouts have a subtle flavor that many people like. But if youre the kind of person who likes bold tastes, you might want to add a little bit of spices in chia dishes so that the flavor better harmonizes with the already-rich texture for your palate.

Chia seeds can be popped into your mouth raw, just like candy and a whole lot better for you! Or try spreading the raw seeds on vegetable dishes, cereal, or oatmeal. Or mix a few in with your smoothies for an extra flavor and texture boost. Chia seeds absorb water and other liquids easily, and so can be made slightly or greatly softer, depending on how long theyre exposed to liquid and the thickness of the liquid itself. So experiment and find our what texture you prefer. In fact, unless the chia seeds are certified organic, its a good idea to soak or rinse them before eating to remove any traces of chemicals, fertilizers, or other non-chia material.

Chia Seeds: An Egg Replacement for Vegans

And heres a great cooking tip for vegans: Soak the seeds in water, then mix, until the resultant solution is semi-solid and gelatinous-looking then use the result as an egg substitute in most any recipe. Yum! (In fact, chia seeds with their high protein and calcium levels are particularly good for folks on a plant-based diet or health-conscious people who just want to rebalance their diets to decrease animal-based foods.)

Chia seeds do tend to absorb liquids easily, soaking up up to 12 times their weight, and will increase in size dramatically when they do so. So, if you are a person who has difficulty swallowing, or who has a narrow throat opening, avoid swallowing a lot of dry chia seeds and then drinking afterward. Pre-soaking the seeds for five or ten minutes avoids this risk.

Chia seeds are widely available in local grocery stores and online, and they are very easy to prepare if you decide to prepare them at all! With their high nutrient profile, and low-calorie/low-fat footprint, Chia seeds are truly a superfood, and theyre one that most of us would benefit from having in our diet, if were not eating them already.


FAT-FOCUSED DIET MAY HELP BOOST TESTOSTERONE


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 10 June 2021

Over the last generation, researchers have contributed considerable insights into what we should be eating and why. As we learn more about how the human body works and how it interacts with what we eat, a lot of the old dogma is falling by the wayside.

Unlike the eighties and nineties, low-fat diets are no longer in vogue. Furthermore, we've become far more aware of the negative impacts of processed sugars and carbohydrates. While we should use consideration when choosing the fats that we include in our diet, it's become clear that added sugars and simple carbs are the real enemies when it comes to health and hormone balance. It's even believed that the villainization of fat may be contributing to lower Testosterone Levels.

Researchers from the Universities of Worchester and Coventry teamed up to analyze some recent studies to determine how dietary fat impacts Testosterone Levels. Kexin Wu focused on statistical analysis while clinical nutritionist Joseph Whittaker interpreted the data. Based on this analysis, they believe that diets low in fat reduce Testosterone in males. This clinical survey appeared in a recent edition of the Journal of Steroid Biochemistry and Molecular Biology.

Effects of High-Fat vs. Low-Fat

In all, the studies explored the effects of fat on the diet of 206 male participants, all of which had Testosterone Levels in the normal range. Some of the men were initially put on a low-fat regimen, while others were first placed on a high-fat diet. The high-fat diet was usually 40% fat, while the Low-Fat Diet was around 20% fat.

After two to ten weeks (depending on the study), the participants were switched to the opposite diet. In both cases, a Low-Fat diet had a suppressive effect on Testosterone, leading to a 10-15% drop in Serum Testosterone.

Whittaker is confident in the results but believes more targeted research is necessary to give strength to general health recommendations. On the other hand, it does lead him to suggest that men with borderline or moderate Low-T should consider experimenting with healthy fats to boost Testosterone (with the approval of a doctor).

He believes that it's possible to boost Testosterone Levels by around 60 ng/dL by adjusting fat intake. More severe Testosterone Deficiency will require additional lifestyle changes or medical intervention to rectify.

Better Health and More Fat with the Mediterranean Diet

For people interested in living healthier and boosting Testosterone, the Mediterranean Diet can provide real and proven results. This diet involves increased intake of polyunsaturated and monounsaturated fat while limiting unsaturated fat and avoiding trans-fats. In the United States, current recommendations suggest that 20-35% of calories come from fat. This study and others like it suggest aiming for the high end of this recommendation, if not going a bit beyond.

Research shows that a diet loaded with healthy fats, whole grains, veggies, and fruits can boost Testosterone, improve heart health, and reduce the risk of cardiovascular disease. Saturated fats also appear to increase Testosterone, but they also contribute to an unhealthy increase in cholesterol.

Olive oil should be preferred over butter because olive oil is superior at increasing Testosterone and helping the heart. Other great options for good fats include eggs, fatty fish, nuts, avocados, poultry, and dark chocolate.


WHAT THE HECK IS A RAISIN, ANYWAY AND WHY WOULD I WANT TO EAT ONE?


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 10 June 2021

Truth be told, you probably can't eat just one raisin. After eating the first one, your palate and your brain and your tummy will sing one word in harmony: "More!"

Raisins taste good. But what are they? They're ultra-simple. They're just dried grapes. They are hardly processed at all. (Usually they have zero preservatives or added chemicals.) They're made by just putting fresh grapes out in the sun for a few days, and rotating them for even exposure. That's it. The sun dries them and they become raisins! And, being dried, they have a very concentrated, intense flavor and a dense concentration of calories too. And they stay fresh for a fairly long time. They can be added to other foods like breads and cereals and pastries, or they can be eaten just as they are. When you buy them in the grocery store, one small box of them contains about 1.5 ounces -- a little under 100 raisins -- and two such boxes will provide half the daily recommended amount of fruit servings for the average man, and more than that, two thirds, for the average woman.  

Limit the Amount of Dried Fruit if Trying to Lose Weight If you need to cut down on calories and sugar, though, you should only eat them in moderate amounts, because there's a lot of natural, unrefined sugar in these little sweet treats. People who are trying to lose weight should probably limit themselves to just a handful.  

Nevertheless, raisins in moderation are generally a good snack choice for people with diabetes since they have a low GI, or glycemic index -- a number that defines how quickly a food increases blood sugar after being consumed. Raisins have an ancient history. They were first eaten in the Middle East, spread to Europe, and became very popular in ancient Greece and Rome. 

Raisins are Chock-Full of Nutrients One fourth of a cup of raisins contains zero fat, 0.65 milligrams of iron, one gram of fiber, 29 grams of carbohydrates, 21 grams of which is natural, unrefined sugar, and one gram of protein -- all adding up to a total of 109 calories. That iron content in raisins can be particularly important for women and people suffering from anemia. Raisins are also a good source for boron, which helps us maintain healthy brain function, joint health, and the ability to heal injuries. They also contain significant amounts of vitamin B6, copper, manganese, and iron.  

A Plentiful Source of Potassium These tasty dried fruits also are a plentiful source of potassium, and if we don't get enough potassium in our diets, we can have increased risk of heart disease, stroke, and high blood pressure. Raisins are simultaneously low in sodium and high in potassium, which is an excellent combination for people trying to ameliorate the problems caused by a sodium-rich diet, since our bodies need more potassium the more sodium we consume. Raisins also are an excellent source of antioxidants, which remove free radicals from your system and help protect you from cancer, other diseases, and organ damage.  

So, turn up your nose at processed snacks and grab yourself a handful -- or two -- of the mighty, amazing, and naturally healthy raisin!


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