Tue, 18 Jul 2023 19:35:09 -0700WeeblyMon, 05 Aug 2019 01:37:36 GMThttp://smarteatingcenter.com/blog/the-return-of-the-hempWhy Hemp became so popular in the last years?? We can see hemp not just in foods such as bars, beverages and even spreads; but also in a variety of body care products.
 
People across Europe and Asia have used hemp since 5000 B.C.   But, why we didn’t hear about hemp in the last decades? The reason is because In the 1970s, President Nixon signed the Controlled Substances Act of 1970. This law established a set of banned drugs. It also unintentionally outlawed hemp.  
 
The return of the hemp was in 2015. President Obama with a bipartisan group of U.S. senators introduced the Industrial Hemp Farming Act of 2015 that would allow American farmers to produce and cultivate industrial hemp. The bill would remove hemp from the controlled substances.
 
What is Hemp?
 
Hemp is a variety of the plant Cannabis sativa. Currently, it is grown to be used for fiber, oil, and seeds. The best way to include hemp in a daily diet is in the form of whole seeds because it includes not only the hemp oil, but also the whole kernel including the fiber and water-soluble vitamins.
 
Benefits of Hemp:
 
The hemp plant is resistant to pests and has a low water requirement, meaning that it is good for the earth and the environment.
 
Nutritionally, hemp seeds are very rich in a variety of nutrients.
 
Two tablespoons of hemp seeds provide:

• 90 calories
•  6 g of fat
• 2 g of fiber
• 5 g of protein (GREAT SOURCE, SPECIALLY FOR VEGANS)
•  300 mg of potassium
• 15 % of vitamin-A requirement
• 25 % of daily iron needs
• Rich repertoire of phytochemicals.
• Unique fatty-acid profile that includes:

1. omega-3 and -6 fatty acids
2. stearidonic acid (SDA)
3.  gamma linoleic (GLA) acids.

These fatty acids fight inflammation and protect your heart and immune system.
 
Hemp is also high in Cannabidol (CBD), which has the following properties:
analgesic, anti-inflammatory, anti-seizures and calming effect.
 
Is Hemp Psychoactive?
 
NOOOO. Although Hemp and marijuana are different varieties of the same plant species Cannabis sativa, hemp does not contain the psychoactive ingredient THC that Marijuana does.
 
Difference between hemp and marijuana:
Hemp:
•High concentration of CBD
•Less than 0.3% THC
Marijuana
•High concentration of  THC (10- 20%)
•Lower concentration of CBD.

 
How to eat Hemp seeds?
 
Because hemp has a mild nutty flavor, it may boost the content of protein, fiber, Omega 3 fatty acids and antioxidants of many preparations, including:
 

1. Parfaits
2. Smoothies
3. Salads
4. Fruit salads
5. Yoghurt
6. Soups
7. Oatmeal

In general, hemp seeds may be added to any preparation!!
 
Try the following delicious recipe:

Edamame, quinoa and hemp bowl
Ingredients

• 1 Cup shelled, cooked edamame
• 2 Cups cooked Quinoa (may be cooked in vegetable broth)
• ¼ Cup dried Cranberries
• 2 Tbsp hemp seeds
• 1 Tbsp sunflower seeds
• 1 Tbsp olive oil
• 1 tsp lime juice
• 1 tsp soy sauce
• 1 tsp honey
• salt to taste

Preparation

1. Mix all the ingredients and serve. (May be eaten hot or cold)

 
]]>Mon, 31 Dec 2012 02:10:46 GMThttp://smarteatingcenter.com/blog/chia-what-a-wonderful-seedChia (Salvia hispanica) is a black tiny seed originated in Mexico. It was a staple food and curative ingredient for the Aztecs and Mayas. Chia was known as an optimal food for endurance. The word Chia comes from the Mayan chiabaan, meaning strengthening. In fact, it is believed that Aztec warriors would survive on 1tablespoon of chia seed a day as their only food during hostile times. 
Because of religious reasons, the Spaniards forbidden the utilization and cultivation of the Chia.  Since then,  consumption remained only in some regions of Mexico and Central America.
But when the Omega-3 fatty acids healthy benefits boomed in the late 90's, chia became popular again! 
Chia's rich content of Omega-3 and its adequate omega-3:omega-6 ratio makes this seed a highly nutritious food. In addition, chia is rich in dietary fiber, protein, vitamins, minerals and antioxidants.
Because of it's unique antioxidant and anti-inflammatory effects, chia consumption may decrease the risk of diseases such as diabetes, heart disease, cancer, Alzheimer's, depression and chronic inflammation. 

So, what about adding chia daily to your favorite foods! It has basically no flavor and it can add a lot of texture. Try it with yoghurt, oatmeal, apple sauce, salad dressings, fruit smoothies, soups, stir-frys, or anything you like! Following are some recipes:

Coconut Chia Water
(4 servings)
This beverage is the best endurance drink you can have! It provides lots of energy and electrolytes. So forget the colored commercial sports drinks packed with artificial colorants and additives.
Ingredients
4 cups natural coconut water (You can buy it at any grocery store)
4 Tbsp Chia seeds
4 Tsp brown sugar 
Instructions
Mix all the ingredients together. Let sit for 15 minutes. Whisk to break any clumps of seeds. Refrigerate and drink in the following 24 hours. Shake each time before drinking. 

Almond, chocolate chips and Chia Pudding
(4 servings)
This is a delicious and nutritious dairy free dessert.
Ingredients
2 C almond milk
1/3 C chia seeds
2 Tsp brown sugar
2 Tbsp silvered toasted almonds
2 Tbsp semi-sweet mini chocolate chips
1/2 Tsp vanilla extract

Instructions
In a bowl, stir all the ingredients together except the almonds and chocolate chips. Cover with plastic wrap and refrigerate overnight. When ready to serve, stir well. Spoon into bowls and top with the almonds and chocolate chips. (You can also top it with fruits)

Cilantro and Chia dressing
(12 servings)
Chia can be used not only in sweet recipes but in any recipe! This dressing will make any salad delicious and with a unique nutritional value.
Ingredients
1 C Cilantro leafs
1/4 C olive oil
1/4 C wine vinegar
Juice of 2 limes
1 egg boiled for 3 minutes
2 garlic cloves
2 Tbsp Chia
Salt to taste
Instructions
In a blender, mix well the cilantro, olive oil, vinegar, lime, egg and garlic. Pour the mixture in a glass jar with lid. Add the chia and salt to taste. Close the jar and shake well. Refrigerate for 4 hours. Add the dressing to your favorite salad.

]]>Wed, 16 Nov 2011 03:59:10 GMThttp://smarteatingcenter.com/blog/sweet-potatoesSweet Potatoes! They are in the peak of their season. They have a high
concentration of the strong antioxidants carotenoids, such as
beta-carotene, as well as vitamin C. Additionally, they contain unique
proteins that have been observed to have significant antioxidant
capacities. Sweet potatoes are also high in fiber. The phytochemicals in
Sweet potatoes help to decrease the risk of cancer and cardiovascular
disease.


Recipes

Sweet Potato Baked Fries

Ingredients

• Olive Oil, for tossing
• 5 sweet potatoes, sliced into 1/4-wide inch strips
• Marine salt, pepper and garlic powder to taste

Directions

• Preheat oven to 450 degrees F.
• Line a sheet tray with parchment.
•  In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with salt, pepper and garlic powder.
•  Spread sweet potatoes in single layer on prepared baking sheet.
•  Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5 to 10 minutes before serving.

Cream of sweet potato and walnuts

Ingredients

• 3 tablespoons coconut oil
• 3 large or 6 small shallots, thinly sliced
• 2 to 3 cloves garlic, minced
• Kosher salt and freshly ground black pepper
• 2 pounds (about 2 to 3) sweet potatoes, peeled, trimmed and cut into 1/2-inch pieces
• 2 (6-inch long) stems fresh rosemary
• 6 cups chicken broth
• 1 tablespoon brown sugar
  
• 1/2 cup roasted walnuts cut in chunks

Directions

• In an 8-quart pot, heat the oil over medium-high heat. 
• Add the shallots and garlic. Season with salt and pepper and cook until soft, about 3 to 4 minutes. 
• Add the sweet potatoes, rosemary and chicken broth. Season with salt and pepper to taste. Add the sugar. 
• Bring the mixture to a boil, reduce the heat and simmer until the sweet potatoes are very tender, about 20 to 25 minutes. 
• Turn off the heat and remove the rosemary stems. 
• Blend the mixture until smooth and thick. Keep the soup warm over low heat until ready to serve.
  
• When serving the soup, add the walnuts on top of each soup.

Mashed Sweet Potato With Chipotle

Ingredients

• 2 large sweet potatoes, cubed
• 2 tablespoons olive oil
• 1 whole canned chipotle pepper in adobo sauce, chopped
• 1 teaspoon sauce from the chipotle peppers can
• 1/2 teaspoon marine salt

Directions

• Steam the sweet potatoes for 20 minutes or until soft and tender.
•  Transfer the sweet potatoes to a bowl and mash with potato masher. 
• Add chipotle peppers, chipotle sauce, and salt and continue mashing to combine. Serve immediately.
  

]]>Tue, 01 Mar 2011 12:41:44 GMThttp://smarteatingcenter.com/blog/to-drink-milk-or-not-to-drink-that-is-the-question-but-what-is-the-answerIn our Western society, it has been believed for long time that dairy products rich in calcium and protein help us to keep our bones strong and lessen our chance of fractures. Recent studies have even shown that low fat dairy products may lower our risk of colon polyps, and help us lose weight.
The Dietary Guidelines for Americans recommend to consume 3 cups per day of fat-free or low-fat (1%) milk or equivalent milk products for adults and kids 9 years and older, and 2 cups for kids 2 to 8 years old.

On the other hand, there are research studies that demonstrate milk consumption increases the risk for chronic diseases. In his book The China Study, Dr. Campbell, from Cornell University, states that drinking milk increases the risk for cancer, heart disease and even osteoporosis. Campbell directed “The China Study” the most extensive epidemiological study that correlates diet and disease. He and his group found out that people who ate the most animal-based foods, especially milk, got the most chronic disease; while people who ate the most plant-based foods were the healthiest and tended to avoid chronic disease.So why is the government of the United States recommending us to drink milk?  According to Campbell, there are enormously wealthy industries that stand to lose a huge amount of money if Americans start shifting to a plant-based diet. In other words, profits are promoted over health, and technology over food.

Now, we have to decide what to eat?I would suggest to follow Michale Pollan’s advise: Eat foods, not too much, mainly plants. Which means to eat as much fresh-not processed foods such as fruits, vegetables, whole grains (brown rice, quinoa, millet, oat, wheat…), beans, nuts and seeds.  Don’t make animal products the center of your diet; use them more as a side dish, even for kids.
 

 

 

 
]]>Thu, 03 Feb 2011 01:17:20 GMThttp://smarteatingcenter.com/blog/choosing-a-healthy-breakfast-cereal-for-kids-and-familyChoosing a healthy breakfast cereal is not as easy as it seems. The cereal isle has so many options. You'll find cereals made with refined grains with nearly no fiber, and cereals made with whole grains and bran. There are cereals with so much sugar they seem more like boxes of little cookies!

The cereal you choose can say a lot about your kids diet. It can add good nutrients  -- or it can add a whole lot of sugar and artificial colorants.

The trick is finding a breakfast cereal that is full of healthful attributes, low in sugar, and has no saturated fat and trans fat -- but still tastes good!

If your kids are already used to breakfast cereals that come in lots of colors and artificial flavors, it may be difficult to change them to a more healthy cereal option. You may try to add dried fruits such as cranberries or raisins to the healthy cereal, or add some pieces of the colorful breakfast to the healthy one.

To choose a healthy cereal, you need to read both the nutrition label and the ingredients list. You want to buy a cereal with more than 4g of fiber and less than 10g of sugar.  The first ingredient listed in the box should be a whole grain such as “whole wheat flour” “oatmeal” or “whole grain corn”.

10 Examples of healthy cereals:

1.            Post Grape-Nuts Trail Mix Crunch
2.            Fiber One Honey Clusters

3.            Quaker Oatmeal Squares 

4.            Shredded wheat 

5.            Raisin Bran (it contains more than 10g sugar because of the natural sugar of the raisins) 

6.            Kashi Heart to Heart Honey Toasted Oat Cereal

7.            Barbara’s Original Puffins: 

8.            Barbara’s Cinnamon Puffins

9.             Barbara’s High Fiber Cranberry

10.        Newman’s Own Sweet Enough Cinnamon Fiber Flakes Cereal

]]>Thu, 03 Feb 2011 01:02:11 GMThttp://smarteatingcenter.com/blog/post-title-click-and-type-to-editThis is your new blog post. Click here and start typing, or drag in elements from the top bar.]]>Tue, 01 Feb 2011 23:03:34 GMThttp://smarteatingcenter.com/blog/first-post