We will use this page to help you, on an ongoing basis, by clearing the murky waters and providing you with the information you need to make the wisest choices.  We’ll continually explain and clarify all aspects of nutrition and supplements.  Your input will help guide us as to where the issues and problems are, so ask your questions (goodhealth@mweb.co.za), and look out here for your answers.

How can you make today’s modern diet work for you?

Wikipedia defines Nutrition (also called nourishment ) as the provision, to cells and organisms, of the materials necessary (in the form of food) to support life.  Some foods are almost devoid of nutrients, filling your tummy but leaving your body literally craving more food in an often vain effort to receive a few minerals, vitamins or amino acids.

Particularly nutritious, easy-to-buy, easy-to-cook and very easy-to-eat nutritious foods are legumes: 

Foods such as beans and lentils are known as legumes. These foods are good sources of protein and fibre, and are used in many different styles of cooking. You can find fresh, canned, frozen, or dried versions of many legumes.

As nitrogen-fixers, legumes are a great crop for farmers because of their ability to enrich soil fertility by depositing nitrogen in the soil. In addition to this service to the environment, legumes provide an important source of protein. And when they are cooked and served up with the right spices, they make a delicious meal.
Take a look at five nutritious legumes that are also helping the environment:

 

 

1. Black Bean:  Black beans are a great source of protein and fibre.  And they’re low in fat and sodium, too. A one-cup serving size of black beans has nearly 15 grams of both protein and fibre, which is equivalent to about 55g of chicken.  Black beans are usually inexpensive, can be bought either dried or canned, and are easy to store.
Black Bean in Action: Not only do rice and beans make a healthy and delicious meal, but they also create something called a complete protein.  Since rice contains low levels of essential amino acids, and dry beans contain those essential amino acids, when paired together they create all the nine amino acids necessary to form a complete protein.

 
2. Lentil:  Lentils come in a wide variety of colors: black, yellow, orange, green, red, and brown. They originated in Central Asia and are used in various cuisines, including Indian, Turkish, and Syrian, among others. One serving—or one cup—of lentils contains 18 grams of protein and only 1 gram of fat! They have no cholesterol, are low in salt, and are filled with tons of nutrients, including vitamins A, B6, C, K, E, and Riboflavin.
Lentils can be cooked or sprouted.

 

 
3. Chickpea: Also known as a garbanzo beans, one cup of chickpeas provides nearly 50 percent of the daily-recommended amount of fibre.  In addition, chickpeas contain antioxidants that can lower the risk of cardiovascular disease. They originated in the Middle East and were first cultivated around 3000 B.C.E.  Today, they are used in many Indian and Middle Eastern dishes.
Chickpea in Action: It generally takes about 100 days for chickpeas to reach harvest time. When planting chickpea seeds, it is best to grow them near other crops like potatoes, cucumbers, corn, and strawberries. Similar to lentils, chickpea plants work with microorganisms in the soil to provide nitrogen-fixing bacteria and help other surrounding crops grow. Chickpeas can be eaten cooked or sprouted.

 

 
4. Mung Bean:  Mung beans are typically known as bean sprouts.   The mung bean is closely related to the adzuki bean.  Usually it is the sprout that is usually eaten, but one can use both the sprout and the whole bean.
Mung Bean in Action: Although mung beans have great nutritional benefits (they are low in both fat and calories and contain dietary fibre and vitamins A and K), they are also used for medicinal reasons. In China, mung beans are used to treat heat rash, heatstroke, food poisoning, mumps, and skin conditions, including boils and burns.

 
5. Peanut:  Unlike other legumes that grow on plants, and other nuts, which grow on trees,  peanuts actually grow underground.  The current top 3 producers of peanuts are China, India, and the U.S.  Peanuts are also widely consumed, and they account for about 67 percent of all nuts consumed. Just 28g of raw peanuts contains nearly 7.3 grams of protein. Although they are high in fat and calories, peanuts provide a substantial amount of energy in one small bite.
Be careful to buy peanut butters without the added oils and sugars.  Earlier this year the local peanut crop failed and there are a lot of poor quality imported peanut butters available.  Peanuts are prone to a mould called Aflotoxin, and you should only eat the best quality peanuts that are available to you.

 

  Chia Seeds are new and Very Interesting..

Chia seeds are harvested from the Salvia hispanica plant, part of the Mint family. The seeds are high in Omega-3 fatty acids and have versatile uses in the kitchen.

Chia seeds may be eaten raw or prepared in a number of dishes. Raw, they are an excellent source of dietary fiber and Omega-3 fatty acids.  Chia seeds have absolutely no taste whatsoever!
By weight, Chia contains more omega 3 than salmon, and it still tastes like whatever you want! Omega 3 oil is important in heart and cholesterol health. It’s also recently been targeted as a weight-loss helper.
In recent decades,Chia has seen a resurgence in popularity and has been hailed as a “super food” with many dietary benefits. It helps the body retain fluids and electrolytes, it forms a gel in the stomach that slows the conversion of carbohydrates to sugar, and it helps build muscle and other tissues. Chia is a source of protein and boron, which aids in the absorption of calcium.

Chia seeds can be used to make a gel that one can substitute for oil or other fats in a variety of recipes. Chia gel can be added to any sauces, jellies, or baked goods, for example.  Making a batch of Chiagel is simple.. Chia seeds absorb nine times their weight in water, so use a ratio of nine parts water to one part chia seeds. Put the water in a sealable  bowl and slowly pour in the seeds while whisking with a wire whisk to prevent clumps. Let stand for a few minutes before whisking again, repeat this process once, then seal the bowl and store the gel in the refrigerator. It will last up to two weeks.

The ability to absorb water this way makesChiaseeds  the definitive hydrophilic colloid for the 21 century diet. Hydrophilic colloids, (a watery, gelatinous, glue-like substance) form the underlying elements of all living cells. They posses the property of readily taking up and giving off the substances essential to cell life.

Chia seeds can be successfully srouted and the sprouts  can be used in salads, sandwiches, and other dishes.

The Chia Seed is a dieter’s dream come true. The tiny, healthy seeds can be made to taste like whatever you want, and their unique gelling action keeps you feeling full for hours. Hunger is a main enemy of real weight loss, and you don’t want to fight it with jittery expensive pills.
When Chia seeds are exposed to water, they forms a coating of gel, increasing its size and weight. Since the gel made of water, it has no calories. It’s also difficult to remove from the seed, meaning that it helps your body think it is full, without adding calories!
Both the gelling action of the seed, and it’s unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars, and in so doing stabilise your blood sugar. If you eatchia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.
Each seed is coated with soluble fibers which aid its gelling action. The exterior of the seed is protected by insoluble fiber. The insoluble fiber is unable to be digested (it does not contribute any calories, or break down) so instead, it helps keep food moving smoothly through the digestive process. Soluble fiber, and the gel coating of the seed keeps the colon hydrated and ensures the easy movement of food.
Chia is one of nature’s highest plant-based sources of complete protein. Usually protein from items like peanut butter
and some beans are incomplete, meaning you have to combine them with other foods to get the full benefit. Not Chia though, it’s protein is complete and able to raise your energy levels. The combination of complete protein, vitamins, minerals and blood-sugar balancing gel all work together to make sure you have steady, never jittery energy.

Chia gel can substitute for half the butter in most recipes! The food will bake the same and taste the
same (or better) from the addition of the chia gel. All you need to do is divide the amount of butter or oil in half, and then use the same amount of chia gel to fill in. The anti-oxidants in chia can even help keep the food tasting fresh longer. Everything from cookies to cakes to muffins, pancakes and waffles can be made with chia gel as your butter replacement.
Anti-oxidants have been in the news lately due to their super healthy benefits. You know that blueberries and several exotic fruits (that aren’t always in season) have them, but did you know that chia is extremely high in anti-oxidants too? These helpful substances are what makes theChia Seed stay fresh for so long.   At room temperature, they’ll stay fresh and ready to eat for over two whole years! And that’s all without a single chemical or preservative. This amazing ability is not found in other seeds like flax or sesame, because those seeds don’t have the same rich anti-oxidant content.

As a source of protein, the Chiais digested and absorbed very easily.  This results in rapid transport to the tissue and utilization by the cells.  This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during growth periods if children and adolescents.  Also for the growth and regeneration of tissue during pregnancy and lactation, and this would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

By weight, chia has more calcium than whole milk. It also has magnesium and boron, essential trace minerals used in the absorption of calcium and other vitamins. By balancing your vitamins and minerals with chia, you can curb cravings that might tempt you

Chia seeds do have some ‘side effects’ and caution should be exercised if:

you blood pressure is low

you are breastfeeding

you are doing anti-cancer protocols with B17

Chia seeds can be addictive and should not be eaten freely in copious quantities.  Also, like any plant, there are people who may be allergic and exhibit allergy symptoms when eating the seeds.  Obviosly if this happens to you you should stop using them right away