Sugar and Spice Pepitas
20 min | 5 min prep |
Great munchies for a party, or just to keep around to snack on or sprinkle over a salad. Don't think of pumpkin seeds just as a Halloween treat--they taste delicious and have many health benefits as well. Adjust the cayenne to suit your own taste and heat tolerance (I used the full amount and next time will probably add more).
SERVES 8 , 2 cups
Ingredients
* 2 cups pepitas (green hulled pumpkin seeds)
* 1/3 cup sugar
* 1 large egg white, beaten until frothy
* 1 tablespoon chili powder
* 1 teaspoon cinnamon
* 1/2 teaspoon salt
* 1/4 teaspoon ground cumin
* 1/4-1/2 teaspoon cayenne pepper
Directions
1 Preheat oven to 350°F and spray baking sheet with nonstick spray (or line with parchment paper or nonstick foil).
2 Mix all ingredients and spread in single layer on baking sheet.
3 Bake until pepitas are golden and dry, stirring occasionally, about 15 minutes (I baked for around 20 minutes, stirring about every 5).
4 Remove from oven and separate pepitas with fork while still warm; cool completely.
Tuesday, February 23, 2010
Thursday, February 18, 2010
PUMPKIN SEEDS - NOT JUST FOR HALLOWEEN
Health Benefits
Pumpkin Seeds May Promote Prostate Health
Benign prostatic hypertrophy, or BPH, is a condition that commonly affects men 50 years and older in the United States. BPH involves enlargement of the prostate gland. One of the factors that contributes to BPH is overstimulation of the prostate cells by testosterone and its conversion product, DHT (dihydrotestosterone). Components in pumpkin seed oil appear able to interrupt this triggering of prostate cell multiplication by testosterone and DHT, although the exact mechanism for this effect is still a matter of discussion. Equally open for discussion is the relationship between pumpkin seed oil extracts (which could be purchased in the form of a dietary supplement) and pumpkin seeds themselves. The prostate-helpful components found in the oil extracts are definitely found in the seeds; the only question is whether the amount of seeds eaten for a normal snack would contain enough of these prostate-supportive components. The carotenoids found in pumpkin seeds, and the omega-3 fats found in pumpkin seeds are also being studied for their potential prostate benefits. Men with higher amounts of carotenoids in their diet have less risk for BPH; this is the connection that has led to an interest in pumpkin seed carotenoids.
Zinc is one further nutrient found in pumpkin seeds that might impact prostate function. The fact that pumpkin seeds serve as a good source of zinc may contribute to the role of pumpkin seeds in support of the prostate. However, studies about the relationship between zinc and BPH show mixed results, and more research is needed to determine the circumstances under which zinc might be helpful versus harmful.
Protection for Men's Bones
In addition to maintaining prostate health, another reason for older men to make zinc-rich foods, such as pumpkin seeds, a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of almost 400 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.
Anti-Inflammatory Benefits in Arthritis
The healing properties of pumpkin seeds have also been recently investigated with respect to arthritis. In animal studies, the addition of pumpkin seeds to the diet has compared favorably with use of the non-steroidal anti-inflammatory drug indomethacin in reducing inflammatory symptoms. Importantly, though, pumpkin seeds did not have one extremely unwanted effect of indomethacin: unlike the drug, pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to the progression of arthritis.
A Rich Source of Healthful Minerals, Protein and Monounsaturated Fat
In addition to their above-listed unique health benefits, pumpkin seeds also provide a wide range of traditional nutrients. Our food ranking system qualified them as a very good source of the minerals magnesium, manganese and phosphorus, and a good source of iron, copper, protein, and as previously mentioned, zinc. Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.
Pumpkin Seed Phytosterols Lower Cholesterol
Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.
Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols-and cardio-protective fiber, minerals and healthy fats as well?
In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.
Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), closely followed by pumpkin seeds(265 mg/100 g). (100 grams is equivalent to 3.5 ounces.) Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams) of all nuts and seeds, while English walnuts and Brazil nuts had the lowest (113 mg/100grams and 95 mg/100 grams).
Description
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the whole year.
Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. The most common genus and species name for pumpkin is Cucurbita maxima.
History
Pumpkins, and their seeds, were a celebrated food of the Native American Indians who treasured them both for their dietary and medicinal properties. The cultivation of pumpkins spread throughout the world when the European explorers, returning from their journeys, brought back many of the agricultural treasures of the New World. While pumpkin seeds are featured in the recipes of many cultures, they are a special hallmark of traditional Mexican cuisine. Pumpkin seeds have recently become more popular as research suggests that they have unique nutritional and health benefits.
Today, the leading commercial producers of pumpkins include the United States, Mexico, India and China.
How to Select and Store
Pumpkin seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the pumpkin seeds are covered and that the store has a good product turnover so as to ensure the seeds' maximal freshness. Whether purchasing pumpkin seeds in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are not shriveled. If it is possible to smell the pumpkin seeds, do so in order to ensure that they are not rancid or musty.
Pumpkin seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.
Tips for Preparing Pumpkin Seeds:
While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, first remove the seeds from the pumpkin's inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight.
Place them in a single layer on a cookie sheet and light roast them in a 160-170ºF (about 75ºC) oven for 15-20 minutes. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.
A Few Quick Serving Ideas:
Add pumpkin seeds to healthy sautéed vegetables.
Sprinkle pumpkin seeds on top of mixed green salads.
Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
Add chopped pumpkin seeds to your favorite hot or cold cereal.
Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.
Pumpkin seeds are not a commonly allergenic food and are not known to contain measurable amounts of oxalates or purines.
Nutritional Profile
Pumpkin seeds are a very good source of the minerals phosphorus, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein and vitamin K.
including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
Pumpkin Seeds May Promote Prostate Health
Benign prostatic hypertrophy, or BPH, is a condition that commonly affects men 50 years and older in the United States. BPH involves enlargement of the prostate gland. One of the factors that contributes to BPH is overstimulation of the prostate cells by testosterone and its conversion product, DHT (dihydrotestosterone). Components in pumpkin seed oil appear able to interrupt this triggering of prostate cell multiplication by testosterone and DHT, although the exact mechanism for this effect is still a matter of discussion. Equally open for discussion is the relationship between pumpkin seed oil extracts (which could be purchased in the form of a dietary supplement) and pumpkin seeds themselves. The prostate-helpful components found in the oil extracts are definitely found in the seeds; the only question is whether the amount of seeds eaten for a normal snack would contain enough of these prostate-supportive components. The carotenoids found in pumpkin seeds, and the omega-3 fats found in pumpkin seeds are also being studied for their potential prostate benefits. Men with higher amounts of carotenoids in their diet have less risk for BPH; this is the connection that has led to an interest in pumpkin seed carotenoids.
Zinc is one further nutrient found in pumpkin seeds that might impact prostate function. The fact that pumpkin seeds serve as a good source of zinc may contribute to the role of pumpkin seeds in support of the prostate. However, studies about the relationship between zinc and BPH show mixed results, and more research is needed to determine the circumstances under which zinc might be helpful versus harmful.
Protection for Men's Bones
In addition to maintaining prostate health, another reason for older men to make zinc-rich foods, such as pumpkin seeds, a regular part of their healthy way of eating is bone mineral density. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. A study of almost 400 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.
Anti-Inflammatory Benefits in Arthritis
The healing properties of pumpkin seeds have also been recently investigated with respect to arthritis. In animal studies, the addition of pumpkin seeds to the diet has compared favorably with use of the non-steroidal anti-inflammatory drug indomethacin in reducing inflammatory symptoms. Importantly, though, pumpkin seeds did not have one extremely unwanted effect of indomethacin: unlike the drug, pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to the progression of arthritis.
A Rich Source of Healthful Minerals, Protein and Monounsaturated Fat
In addition to their above-listed unique health benefits, pumpkin seeds also provide a wide range of traditional nutrients. Our food ranking system qualified them as a very good source of the minerals magnesium, manganese and phosphorus, and a good source of iron, copper, protein, and as previously mentioned, zinc. Snack on a quarter-cup of pumpkin seeds and you will receive 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.
Pumpkin Seed Phytosterols Lower Cholesterol
Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.
Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." But why settle for an imitation "butter" when Mother Nature's nuts and seeds are a naturally rich source of phytosterols-and cardio-protective fiber, minerals and healthy fats as well?
In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States.
Of the nuts and seeds typically consumed as snack foods, pistachios and sunflower seeds were richest in phytosterols (270-289 mg/100 g), closely followed by pumpkin seeds(265 mg/100 g). (100 grams is equivalent to 3.5 ounces.) Sesame seeds had the highest total phytosterol content (400-413 mg per 100 grams) of all nuts and seeds, while English walnuts and Brazil nuts had the lowest (113 mg/100grams and 95 mg/100 grams).
Description
Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the whole year.
Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. The most common genus and species name for pumpkin is Cucurbita maxima.
History
Pumpkins, and their seeds, were a celebrated food of the Native American Indians who treasured them both for their dietary and medicinal properties. The cultivation of pumpkins spread throughout the world when the European explorers, returning from their journeys, brought back many of the agricultural treasures of the New World. While pumpkin seeds are featured in the recipes of many cultures, they are a special hallmark of traditional Mexican cuisine. Pumpkin seeds have recently become more popular as research suggests that they have unique nutritional and health benefits.
Today, the leading commercial producers of pumpkins include the United States, Mexico, India and China.
How to Select and Store
Pumpkin seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the pumpkin seeds are covered and that the store has a good product turnover so as to ensure the seeds' maximal freshness. Whether purchasing pumpkin seeds in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are not shriveled. If it is possible to smell the pumpkin seeds, do so in order to ensure that they are not rancid or musty.
Pumpkin seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.
Tips for Preparing Pumpkin Seeds:
While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, first remove the seeds from the pumpkin's inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight.
Place them in a single layer on a cookie sheet and light roast them in a 160-170ºF (about 75ºC) oven for 15-20 minutes. By roasting them for a short time at a low temperature you can help to preserve their healthy oils.
A Few Quick Serving Ideas:
Add pumpkin seeds to healthy sautéed vegetables.
Sprinkle pumpkin seeds on top of mixed green salads.
Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
Add chopped pumpkin seeds to your favorite hot or cold cereal.
Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.
Pumpkin seeds are not a commonly allergenic food and are not known to contain measurable amounts of oxalates or purines.
Nutritional Profile
Pumpkin seeds are a very good source of the minerals phosphorus, magnesium and manganese. They are also a good source of other minerals including zinc, iron and copper. In addition, pumpkin seeds are a good source of protein and vitamin K.
including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.
SUPER- FOR YOU... SUNFLOWER SEEDS
Mother Nature has created a nutritional power pack that is hard to beat in sunflower seeds. Healthy unsaturated fats, protein and fiber, plus important nutrients like vitamin E, selenium, copper, zinc, folate, iron and phytochemicals come wrapped up in this small and perhaps unsuspected package – a sunflower seed.
Nutrition Value
* Sunflower seeds and oil contain both monounsaturated and polyunsaturated fat – the types of fat that may protect the heart. Clinical studies show that higher unsaturated fat diets may be preferable even to low-fat diets because they lower total cholesterol, low density lipoprotein (LDL) or bad cholesterol, and triglycerides, while maintaining beneficial high density lipoprotein (HDL) cholesterol, which is needed to carry the “bad” cholesterol away.(1-2) • Almost 90% of the fat in sunflower seeds is good, unsaturated fat.
* Protein supplies amino acids, the building blocks that build, maintain and repair body tissues. Sunflower seeds are a good source of plant protein.
* Vitamin E is an antioxidant that may protect against heart disease by getting rid of harmful molecules called free radicals that can lead to arterioscleroses. Sunflower seeds are the best whole food source of vitamin E.
* Selenium works with vitamin E as an antioxidant and protects cells from damage that may lead to cancer, heart disease, and other health problems.
* Copper helps the body carry oxygen to red blood cells and produce energy in the cells. Copper is also a vital part of some antioxidant enzymes in the body, thus protecting from oxidative stress. While a copper deficiency is rare, this trace mineral is essential to an energy-rich life.
* Folate, a B vitamin, plays an essential role in making new body cells by helping to form the DNA and RNA that contain each cell’s “master plan” for reproduction. Folate also pairs with vitamin B-12 to help form hemoglobin in red blood cells, which allows them to carry optimal amounts of oxygen. Folate is involved in the removal of homocysteine, an amino acid thought to promote heart disease, from the blood. A large population study from Harvard University shows an association between higher intakes of folate and lower risk of heart disease.
* Other B vitamins are essential for producing energy from food. Sunflower seeds contain pantothenic acid, vitamin B6, thiamin and niacin.
* Zinc is a mineral that is vital for keeping your immune system strong, fending off infections and healing wounds.
* Iron is essential in carrying oxygen from the lungs, through the blood, and to every body cell.
* Fiber – the indigestible part of plant foods – promotes good health by helping to lower blood cholesterol, manage blood glucose and prevent constipation.
Nutrition Value
* Sunflower seeds and oil contain both monounsaturated and polyunsaturated fat – the types of fat that may protect the heart. Clinical studies show that higher unsaturated fat diets may be preferable even to low-fat diets because they lower total cholesterol, low density lipoprotein (LDL) or bad cholesterol, and triglycerides, while maintaining beneficial high density lipoprotein (HDL) cholesterol, which is needed to carry the “bad” cholesterol away.(1-2) • Almost 90% of the fat in sunflower seeds is good, unsaturated fat.
* Protein supplies amino acids, the building blocks that build, maintain and repair body tissues. Sunflower seeds are a good source of plant protein.
* Vitamin E is an antioxidant that may protect against heart disease by getting rid of harmful molecules called free radicals that can lead to arterioscleroses. Sunflower seeds are the best whole food source of vitamin E.
* Selenium works with vitamin E as an antioxidant and protects cells from damage that may lead to cancer, heart disease, and other health problems.
* Copper helps the body carry oxygen to red blood cells and produce energy in the cells. Copper is also a vital part of some antioxidant enzymes in the body, thus protecting from oxidative stress. While a copper deficiency is rare, this trace mineral is essential to an energy-rich life.
* Folate, a B vitamin, plays an essential role in making new body cells by helping to form the DNA and RNA that contain each cell’s “master plan” for reproduction. Folate also pairs with vitamin B-12 to help form hemoglobin in red blood cells, which allows them to carry optimal amounts of oxygen. Folate is involved in the removal of homocysteine, an amino acid thought to promote heart disease, from the blood. A large population study from Harvard University shows an association between higher intakes of folate and lower risk of heart disease.
* Other B vitamins are essential for producing energy from food. Sunflower seeds contain pantothenic acid, vitamin B6, thiamin and niacin.
* Zinc is a mineral that is vital for keeping your immune system strong, fending off infections and healing wounds.
* Iron is essential in carrying oxygen from the lungs, through the blood, and to every body cell.
* Fiber – the indigestible part of plant foods – promotes good health by helping to lower blood cholesterol, manage blood glucose and prevent constipation.
THE MAGIC OF THE CHIA SEED
Chia Seed - The Ancient Food of the Future
By: William Anderson
In the last twenty five years, there has been a resurrection in the definition of medicine, a resurrection that amplifies the significance of our eating habits and our lifestyle. Medicine is not only defined as a treatment for illness and disease, it is now understood to be for the prevention of illness and disease. That would mean, for example, laughter is a medicine because research found it to boost the immune system. Exercise is good medicine for its cardio-vascular stimulation, muscle toning and flexibility and expelling toxins and for giving you a feeling of well-being, all immune boosters. To express a positive attitude towards life is not only good medicine for you, it is good medicine for those in contact with you. But the most important medicine, especially for the prevention of illness and disease, is our diet. It only needs our cooperation in supplying proper hydration and the needed nutrients to effectively maintain a state of well-being.
Research has revealed that more than two thirds of all deaths in the United States are diet related. More than 50% of all deaths are caused from coronary occlusion, blockage of the blood flow to the heart and/or the brain. These are all preventable deaths according to the Journal of American Medical Association which published in 1961 that, “All coronary occlusion can be eliminated by 97% through a vegetarian diet.” Fourteen hundred American’s are dying of cancer every day. In the prestigious Advances in Cancer Research, they concluded, “At present, we have overwhelming evidence… (that) none of the risk factors for cancer is… more significant than diet and nutrition.”
Because the question of what might be the optimum diet can, at times, be emotionally charged for many people, having had a significant emotional commitment in believing they know what’s best, I would like to suspend the issues of diet and introduce you to a “super” food that all would agree on. It is known as the Chia Seed. Once valued so much that it was used as currency, this unique little seed has exceptional nutritive and structural benefits.
Chia, is familiar to most of us as a seed used for the novelty of the Chia Pet™, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.
If you try missing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.
In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.
One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained.
Example: Fluid and electrolyte imbalances occur when large amounts of fluids are lost resulting from vomiting, diarrhea, high fever, or more commonly from sweating? The loss of extracellular fluid occurs in these conditions. Intercellular fluid then shifts out of cells to compensate, causing abnormal distribution of electrolytes across cell membranes resulting in cellular malfunction. So. Retaining and efficiently utilizing body fluids maintains the integrity of extracellular fluids, protecting intercellular fluid balance. The results of which ensure normal electrolyte dispersion across cell membranes (electrolyte balance), maintaining fluid balances, resulting in normal cellular function.
Chia seeds are 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. The precipitation of the hydrophilic colloids cause cell death.
The food we eat, in the raw state, consist largely of hydrophilic colloids. When cooked on the other had, precipitates its colloidal integrity. This change in the colloidal state alters the hydration capacity of our foods so as to interfere with their ability to absorb digestive juices. If we were to eat a raw diet we wouldn’t need to introduce the addition of any hydrophilic colloid to our diet. Uncooked foods contain sufficient hydrophilic colloid to keep gastric mucosa in the proper condition. But even with raw foods, they must first be partially broken down by the digestive juices, beginning in the mouth and continuing through he upper tract, to allow the gelatinous reaction to take place. Because of this upper tract digestive process, those who suffer from slow digestion, gas formation, relaxed cardia and heartburn in which the burning is due to organic acids instead of an excess of the normal hydrochloric acid, which frequently accompanies chronic inflammation disease affecting such organs as the heart, lungs, gall bladder and appendix, are usually restricted from eating raw foods. A hydrophilic colloid incorporated with these foods may be used either in connection with the patients regular food or with whatever diet the physician feels is best suited for his patient. The patient with gastric atony or nervous indigestion who complains of heartburn and/or vomiting four to five hours after eating is often helped. There is a lessening of emptying time if the stomach and an improvement in gastric tone. A strict dietary regimen is at as necessary when the hydrophilic.
Chia seed may be used in conjunction with almost any diet your doctor or nutritionist feels is necessary for your condition. The Chia’s hydrophilic colloidal properties aid the digestion of any foods contributing to the patients suffering as a result of a sour stomach. Even if you have sensitivity to certain foods, they may be tolerated with slight discomfort or none at all if a hydrophilic colloid is made a part of your diet. The positive effects on the digestion in the upper portion of the gastrointestinal tract often leads to puree their foods may find benefits from hydrophilic colloids which may lead to eliminating the necessity for pureeing. Even raw vegetables, green salads and fruits, which are largely restricted, may often be given to these patients with little or no discomfort after a short time.
There are several hydrophilic foods available that offer these natural benefits. Cactus juice, beet juice, agar, the edible seaweeds, and many proprietary preparations, which include the silica gels, mucilaginous substance of vegetables origin, are among colloids that prove effective. Each one of the above mentioned substances have one or more drawbacks. They are either too expensive, they may produce toxic side effects, bad tasting, not readily available, insufficient hydration capability, or it is indigestible.
Chia seed, a muscle and tissue builder and an energizer of endurance with extensive hydration properties, possesses none of the above disadvantage, and because if its physiochemical properties, supports effective treatment in immediate problems of digestion. Exactly why this should be true may be puzzling at first. However, if we consider the effect of unusual irritation upon the nerves of the gastrointestinal canal, it is reasonable the think that a less violent and more balanced digestion might quiet the activity of the otherwise hyperactive gut. Inasmuch as the same foods, which formerly produced irritation, may frequently be continued without harm when hydrophilic colloids are used. The relief to nerve irritation seems to offer a logical explanation.
The change, in the lower gastrointestinal tract, is due to the effect of the hydrophilic colloid and to a more complete digestion-taking place along the entire tract due to physiochemical alterations. Both factors are important, as there is undoubtedly a better assimilation of food that supports enhanced nutritional absorption while significantly extending necessary hydration as well as encouraging proper elimination.
As a source of protein, the Chia, after ingestion, is 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.
Another unique quality if the Chia seed is its high oil content, and the richest vegetables source for the essential omega-3 fatty acid. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid.
Unsaturated fatty acids are important for respiration of vital organs and make it easier for oxygen to be transported by the blood stream to all cells, tissues, and organs. They also help maintain resilience and lubrication of all cells and combine with protein and cholesterol to form living membranes that hold the body cells together.
Unsaturated fatty acids are essential for normal glandular activity, especially of the adrenal glands and the thyroid glad. They nourish the skin cells and are essential for healthy mucus membranes and nerves. The unsaturated fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal functioning of the reproductive system. Chia sees contain beneficial long-chain triglycerides (LCT) in the right proportion to reduce cholesterol on arterial walls.
The Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body.
Chia, as an ingredient, is a dieters dream food. There are limitless ways to incorporate the Chia seed into your diet. Chia must be prepared with pure water before using recipes. The seed will absorb 9 times it’s weight in water in less than 10 minutes and is very simple to prepare.
Food Extender/Calorie Displacer: The optimum ratio of water to seed, for most recipes, is 9 part water to 1 part seed. One pound if seed will make 10 pounds of Chia gel. This is the most unique structural quality of the Chia seed. The seed’s hydrophilic (water absorbing) saturated cells hold the water, so when it is mixed with foods, it displaces calories and fat without diluting flavor. In fact, I have found that because Chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it. Chia gel also works as a fat replacer for many recipes.
Making Chia Gel (9to1 ratio): Put water in a sealable plastic container and slowly pour seed into water while briskly mixing with a wire whisk. This process will avoid any clumping of the seed. Wait a couple of minutes, whisk again and let stand for 5 to 10 minutes. Whisk again before using or storing in refrigerator (Gel will keep up to 2 weeks). You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, catsup, tarter sauce, BBQ sauce, etc.. Add the gel, between 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture with the integrity of the flavour intact. In addition to adding up to 50% to 75% more volume to the foods used, you have displaced calories and fat by incorporating an ingredient that is 90% water. Use as a fat replacer, for energy and endurance, or for added great taste, buy substituting the oil in your breads with Chia gel. Top your favorite bread dough before baking with Chia gel (for toping on baked goods, breads, cookies, piecrust, etc., reduce the water ration to 8 parts water to 1 part Chia seed) for added shelf life.
There are additional benefits from the Chia seed aside from the nutritive enhancements when used as an ingredient. It was also used by the Indians and missionaries as a poultice for gunshot wounds and other serious injuries. They would pack the wounds with Chia seeds to avoid infections and promote healing. If you place a seed or two in your eyes it will clean your eyes and will also help to clear up any infections. There is a wealth of benefits beyond the information outlined in this article and treasure-trove of benefits yet to be discovered. Chia seed, having a qualitatively unique situational richness along with a profound nutritive profile is one of man’s most useful and beneficial foods and is destined to be the Ancient Food of the Future.
By: William Anderson
In the last twenty five years, there has been a resurrection in the definition of medicine, a resurrection that amplifies the significance of our eating habits and our lifestyle. Medicine is not only defined as a treatment for illness and disease, it is now understood to be for the prevention of illness and disease. That would mean, for example, laughter is a medicine because research found it to boost the immune system. Exercise is good medicine for its cardio-vascular stimulation, muscle toning and flexibility and expelling toxins and for giving you a feeling of well-being, all immune boosters. To express a positive attitude towards life is not only good medicine for you, it is good medicine for those in contact with you. But the most important medicine, especially for the prevention of illness and disease, is our diet. It only needs our cooperation in supplying proper hydration and the needed nutrients to effectively maintain a state of well-being.
Research has revealed that more than two thirds of all deaths in the United States are diet related. More than 50% of all deaths are caused from coronary occlusion, blockage of the blood flow to the heart and/or the brain. These are all preventable deaths according to the Journal of American Medical Association which published in 1961 that, “All coronary occlusion can be eliminated by 97% through a vegetarian diet.” Fourteen hundred American’s are dying of cancer every day. In the prestigious Advances in Cancer Research, they concluded, “At present, we have overwhelming evidence… (that) none of the risk factors for cancer is… more significant than diet and nutrition.”
Because the question of what might be the optimum diet can, at times, be emotionally charged for many people, having had a significant emotional commitment in believing they know what’s best, I would like to suspend the issues of diet and introduce you to a “super” food that all would agree on. It is known as the Chia Seed. Once valued so much that it was used as currency, this unique little seed has exceptional nutritive and structural benefits.
Chia, is familiar to most of us as a seed used for the novelty of the Chia Pet™, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.
If you try missing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.
In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.
One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained.
Example: Fluid and electrolyte imbalances occur when large amounts of fluids are lost resulting from vomiting, diarrhea, high fever, or more commonly from sweating? The loss of extracellular fluid occurs in these conditions. Intercellular fluid then shifts out of cells to compensate, causing abnormal distribution of electrolytes across cell membranes resulting in cellular malfunction. So. Retaining and efficiently utilizing body fluids maintains the integrity of extracellular fluids, protecting intercellular fluid balance. The results of which ensure normal electrolyte dispersion across cell membranes (electrolyte balance), maintaining fluid balances, resulting in normal cellular function.
Chia seeds are 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. The precipitation of the hydrophilic colloids cause cell death.
The food we eat, in the raw state, consist largely of hydrophilic colloids. When cooked on the other had, precipitates its colloidal integrity. This change in the colloidal state alters the hydration capacity of our foods so as to interfere with their ability to absorb digestive juices. If we were to eat a raw diet we wouldn’t need to introduce the addition of any hydrophilic colloid to our diet. Uncooked foods contain sufficient hydrophilic colloid to keep gastric mucosa in the proper condition. But even with raw foods, they must first be partially broken down by the digestive juices, beginning in the mouth and continuing through he upper tract, to allow the gelatinous reaction to take place. Because of this upper tract digestive process, those who suffer from slow digestion, gas formation, relaxed cardia and heartburn in which the burning is due to organic acids instead of an excess of the normal hydrochloric acid, which frequently accompanies chronic inflammation disease affecting such organs as the heart, lungs, gall bladder and appendix, are usually restricted from eating raw foods. A hydrophilic colloid incorporated with these foods may be used either in connection with the patients regular food or with whatever diet the physician feels is best suited for his patient. The patient with gastric atony or nervous indigestion who complains of heartburn and/or vomiting four to five hours after eating is often helped. There is a lessening of emptying time if the stomach and an improvement in gastric tone. A strict dietary regimen is at as necessary when the hydrophilic.
Chia seed may be used in conjunction with almost any diet your doctor or nutritionist feels is necessary for your condition. The Chia’s hydrophilic colloidal properties aid the digestion of any foods contributing to the patients suffering as a result of a sour stomach. Even if you have sensitivity to certain foods, they may be tolerated with slight discomfort or none at all if a hydrophilic colloid is made a part of your diet. The positive effects on the digestion in the upper portion of the gastrointestinal tract often leads to puree their foods may find benefits from hydrophilic colloids which may lead to eliminating the necessity for pureeing. Even raw vegetables, green salads and fruits, which are largely restricted, may often be given to these patients with little or no discomfort after a short time.
There are several hydrophilic foods available that offer these natural benefits. Cactus juice, beet juice, agar, the edible seaweeds, and many proprietary preparations, which include the silica gels, mucilaginous substance of vegetables origin, are among colloids that prove effective. Each one of the above mentioned substances have one or more drawbacks. They are either too expensive, they may produce toxic side effects, bad tasting, not readily available, insufficient hydration capability, or it is indigestible.
Chia seed, a muscle and tissue builder and an energizer of endurance with extensive hydration properties, possesses none of the above disadvantage, and because if its physiochemical properties, supports effective treatment in immediate problems of digestion. Exactly why this should be true may be puzzling at first. However, if we consider the effect of unusual irritation upon the nerves of the gastrointestinal canal, it is reasonable the think that a less violent and more balanced digestion might quiet the activity of the otherwise hyperactive gut. Inasmuch as the same foods, which formerly produced irritation, may frequently be continued without harm when hydrophilic colloids are used. The relief to nerve irritation seems to offer a logical explanation.
The change, in the lower gastrointestinal tract, is due to the effect of the hydrophilic colloid and to a more complete digestion-taking place along the entire tract due to physiochemical alterations. Both factors are important, as there is undoubtedly a better assimilation of food that supports enhanced nutritional absorption while significantly extending necessary hydration as well as encouraging proper elimination.
As a source of protein, the Chia, after ingestion, is 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.
Another unique quality if the Chia seed is its high oil content, and the richest vegetables source for the essential omega-3 fatty acid. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid.
Unsaturated fatty acids are important for respiration of vital organs and make it easier for oxygen to be transported by the blood stream to all cells, tissues, and organs. They also help maintain resilience and lubrication of all cells and combine with protein and cholesterol to form living membranes that hold the body cells together.
Unsaturated fatty acids are essential for normal glandular activity, especially of the adrenal glands and the thyroid glad. They nourish the skin cells and are essential for healthy mucus membranes and nerves. The unsaturated fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal functioning of the reproductive system. Chia sees contain beneficial long-chain triglycerides (LCT) in the right proportion to reduce cholesterol on arterial walls.
The Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body.
Chia, as an ingredient, is a dieters dream food. There are limitless ways to incorporate the Chia seed into your diet. Chia must be prepared with pure water before using recipes. The seed will absorb 9 times it’s weight in water in less than 10 minutes and is very simple to prepare.
Food Extender/Calorie Displacer: The optimum ratio of water to seed, for most recipes, is 9 part water to 1 part seed. One pound if seed will make 10 pounds of Chia gel. This is the most unique structural quality of the Chia seed. The seed’s hydrophilic (water absorbing) saturated cells hold the water, so when it is mixed with foods, it displaces calories and fat without diluting flavor. In fact, I have found that because Chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it. Chia gel also works as a fat replacer for many recipes.
Making Chia Gel (9to1 ratio): Put water in a sealable plastic container and slowly pour seed into water while briskly mixing with a wire whisk. This process will avoid any clumping of the seed. Wait a couple of minutes, whisk again and let stand for 5 to 10 minutes. Whisk again before using or storing in refrigerator (Gel will keep up to 2 weeks). You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, catsup, tarter sauce, BBQ sauce, etc.. Add the gel, between 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture with the integrity of the flavour intact. In addition to adding up to 50% to 75% more volume to the foods used, you have displaced calories and fat by incorporating an ingredient that is 90% water. Use as a fat replacer, for energy and endurance, or for added great taste, buy substituting the oil in your breads with Chia gel. Top your favorite bread dough before baking with Chia gel (for toping on baked goods, breads, cookies, piecrust, etc., reduce the water ration to 8 parts water to 1 part Chia seed) for added shelf life.
There are additional benefits from the Chia seed aside from the nutritive enhancements when used as an ingredient. It was also used by the Indians and missionaries as a poultice for gunshot wounds and other serious injuries. They would pack the wounds with Chia seeds to avoid infections and promote healing. If you place a seed or two in your eyes it will clean your eyes and will also help to clear up any infections. There is a wealth of benefits beyond the information outlined in this article and treasure-trove of benefits yet to be discovered. Chia seed, having a qualitatively unique situational richness along with a profound nutritive profile is one of man’s most useful and beneficial foods and is destined to be the Ancient Food of the Future.
NUTRITIONAL SUPER SEEDS...FLAX SEED
It may be tiny, but it’s mighty: The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax leaves grains in the dust. Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied.
Flax Seed Nutrition
Yes, flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits.
Flax seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in such oils as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help.
Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 which is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake, but ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance.
Flax Seed is High in Fiber: You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.
Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances which tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.
Note that a) flax seeds need to be ground to make the nutrients available (otherwise they just “pass through”) and b) flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal.
Flax Seed Safety and Side Effects
Concerns about flax seed revolve around four potential issues. However, remember that a lot of research about the wonders of flax show little or no problems from eating it –- to the contrary, it has shown many benefits.
Big Fiber Load: Since flax has such a high fiber content, it's best to start with a small amount and increase slowly, otherwise cramping and a "laxative effect" can result. People with irritable bowel syndrome may have an especially strong reaction to it, and should be extra-careful. More about fiber, including tips to prevent problems.
Oxidation/Rancidity: The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way is nature’s own storage system – within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meal, and especially flax oil, are a different story. The meal, stored away from heat and light, will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a few weeks of opening.
Actually, the surprising thing about flax is not that the oils go rancid, but that they don’t go rancid as quickly as we would think, considering how unsaturated they are. The oils are quite stable when the seeds are used in baked foods, for example. Researchers theorize that this is due to the high levels of antioxidants in the seeds.
Hormonal Effects: Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effect high doses of phytoestrogens might have.
Cyanide: Like many other foods (cashews, some beans, and others), flax contains very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds, and the US government agencies say that 2 tablespoons of flaxseed (~3 T of flax meal) is certainly safe and is probably an “effective dose” for health purposes. Various researchers who have used up to 6 daily tablespoons of the seed in different studies indicate that the amount they were using was safe.
Flax Seed Nutrition
Yes, flax seed is high in most of the B vitamins, magnesium, and manganese, but this little seed is just getting started. There are three additional nutrient groups which flax seed has in abundance, and each has many benefits.
Flax seed is Rich in Omega-3 Fatty Acids: Omega-3 fatty acids are a key force against inflammation in our bodies. Mounting evidence shows that inflammation plays a part in many chronic diseases including heart disease, arthritis, asthma, diabetes, and even some cancers. This inflammation is enhanced by having too little Omega-3 intake (such as in fish, flax, and walnuts), especially in relation to Omega-6 fatty acid intake (in such oils as soy and corn oil). In the quest to equalize the ratio of these two kinds of oils, flax seed can be a real help.
Most of the oil in flax seeds is alpha linolenic acid (ALA). ALA is an Omega-3 which is a precursor to the fatty acids found in salmon and other fatty cold-water fish (called EPA and DHA). Because not everyone is able to easily convert ALA into EPA and (especially) DHA, it is best not to rely solely on flax for your Omega-3 intake, but ALA also has good effects of its own, and definitely helps in the Omega 3/6 balance.
Flax Seed is High in Fiber: You’d be hard-pressed to find a food higher in fiber -- both soluble and insoluble -- than flax. This fiber is probably mainly responsible for the cholesterol-lowering effects of flax. Fiber in the diet also helps stabilize blood sugar, and, of course, promotes proper functioning of the intestines.
Phytochemicals: Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances which tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes.
Note that a) flax seeds need to be ground to make the nutrients available (otherwise they just “pass through”) and b) flax seed oil alone contains neither the fiber nor the phytochemicals of whole flax seed meal.
Flax Seed Safety and Side Effects
Concerns about flax seed revolve around four potential issues. However, remember that a lot of research about the wonders of flax show little or no problems from eating it –- to the contrary, it has shown many benefits.
Big Fiber Load: Since flax has such a high fiber content, it's best to start with a small amount and increase slowly, otherwise cramping and a "laxative effect" can result. People with irritable bowel syndrome may have an especially strong reaction to it, and should be extra-careful. More about fiber, including tips to prevent problems.
Oxidation/Rancidity: The oil in flax is highly unsaturated. This means that it is very prone to oxidation (rancidity) unless it is stored correctly. The very best way is nature’s own storage system – within the seed. Flax seeds not exposed to large amounts of heat stay safe to eat for at least a year. However, flax meal, and especially flax oil, are a different story. The meal, stored away from heat and light, will keep fresh for a few months, and the oil must be protected by refrigeration in dark containers, preferably being consumed within a few weeks of opening.
Actually, the surprising thing about flax is not that the oils go rancid, but that they don’t go rancid as quickly as we would think, considering how unsaturated they are. The oils are quite stable when the seeds are used in baked foods, for example. Researchers theorize that this is due to the high levels of antioxidants in the seeds.
Hormonal Effects: Lignans contain phytoestrogens. Although research has shown them to be beneficial so far, it is unknown what effect high doses of phytoestrogens might have.
Cyanide: Like many other foods (cashews, some beans, and others), flax contains very small amounts of cyanide compounds, especially when consumed raw. Heat, especially on dry flax seeds, breaks these compounds down. However, our bodies have a capacity to neutralize a certain amount of these compounds, and the US government agencies say that 2 tablespoons of flaxseed (~3 T of flax meal) is certainly safe and is probably an “effective dose” for health purposes. Various researchers who have used up to 6 daily tablespoons of the seed in different studies indicate that the amount they were using was safe.
THE AMAZING NUTRITION OF HEMP SEED
Hemp Seed Nutrition
Cannabis hemp seeds contain all the essential amino acids and essential fatty acids necessary to maintain healthy human life. No other single plant source provides complete protein in such as easily digestible form, not has the oils essential to life in as perfect a ratio for human health and vitality.
Hempseed is the highest of any plant in essential fatty acids. Hempseed oil is among the lowest in saturated fats at 8% of total oil volume. The oil pressed from hempseed contains 55% linoleic acid (LA) and 25% linolenic acid (LNA). Only flax oil has more linolenic acid at 58%, but hempseed oil is the highest in total essential fatty acids at 80% of total oil volume.
“These essential fatty acids are responsible for our immune response. In the old country the peasants ate hemp butter. They were more resistant to disease than the nobility.” The higher classes wouldn’t eat hemp because the poor ate it. - R. Hamilton, ED.D., Ph.D. Medical Researcher-Biochemist U.C.L.A. Emeritus.
LA and LNA are involved in producing life energy from food and the movement of that energy throughout the body. Essential fatty acids govern growth, vitality, and state of mind.
LA and LNA are involved in transferring oxygen from the air in the lungs to every cell in the body. They play a part in holding oxygen in the cell membrane where it acts as a barrier to invading viruses and bacteria, neither of which thrive in the presence of oxygen.
The bent shape of the essential fatty acids keeps them from dissolving into each other. They are slippery and will not clog arteries like the sticky straight shaped saturated fats and the trans-fatty acids in cooking oils and shortenings that are made by subjecting polyunsaturated oils like LA and LNA to high temperatures during the refining process.
LA and LNA possess a slightly negative charge and have a tendency to form a very thin surface layer. This property is called surface activity, and it provides the power to carry substances like toxins to the surface of the skin, intestinal tract, kidneys, and lungs where they can be removed.
Their very sensitivity causes them to break down rapidly into toxic compounds when refined with high heat or improper storage exposes them to light or air.
Nature provides seeds with an outer shell that safely protects the vital oils and vitamins within from spoilage. It’s a perfect as well as perfectly edible container. Hempseed can be ground into a paste similar to peanut butter only more delicate in flavor.
Udo Erasmus, Ph. D. nutritionist says: “hemp butter puts our peanut butter to shame for nutritional value.” The ground seeds can be baked into breads, cakes, and casseroles. Hempseed makes a hearty addition to granola bars.
Pioneers in the fields of biochemistry and human nutrition now believe cardiovascular disease (CVD) and most cancers are really diseases of fatty degeneration caused by the continued over-consumption of saturated fats and refined vegetable oils that turn essential fatty acids into carcinogenic killers. One out of two Americans will die from the effects of CVD.
One out of four Americans will die from cancer. Researchers believe cancers erupt when immune system response is weakened. And more Americans are succumbing to immune deficiency diseases than ever before. Promising studies are now under way using the essential oils to support the immune systems of HIV virus patients.
The complete protein in hempseed gives the body all the essential amino acids required to maintain health, and provides the necessary kinds and amounts of amino acids the body needs to make human serum albumin and serum globulins like the immune enhancing gamma globulin antibodies.
The body’s ability to resist and recover from illness depends upon how rapidly it can produce massive amounts of antibodies to fend off the initial attack. If the globulin protein starting material is in short supply the army of antibodies may be too small to prevent the symptoms of sickness from setting in.
The best way to insure the body has enough amino acid material to make the globulins is to eat foods high in globulin proteins. Hempseed protein is 65% globulin edestin plus quantities of albumin (present in all seeds) so its easily digestible protein is readily available in a form quite similar to that found in blood plasma.
Hempseed was used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away. (Czechoslovakia Tubercular Nutritional Study, 1955.)
The energy of life is in the whole seed. Hempseed foods taste great and will insure we get enough essential amino acids and essential fatty acids, to build strong bodies and immune systems, and to maintain health and vitality.
Cannabis hemp seeds contain all the essential amino acids and essential fatty acids necessary to maintain healthy human life. No other single plant source provides complete protein in such as easily digestible form, not has the oils essential to life in as perfect a ratio for human health and vitality.
Hempseed is the highest of any plant in essential fatty acids. Hempseed oil is among the lowest in saturated fats at 8% of total oil volume. The oil pressed from hempseed contains 55% linoleic acid (LA) and 25% linolenic acid (LNA). Only flax oil has more linolenic acid at 58%, but hempseed oil is the highest in total essential fatty acids at 80% of total oil volume.
“These essential fatty acids are responsible for our immune response. In the old country the peasants ate hemp butter. They were more resistant to disease than the nobility.” The higher classes wouldn’t eat hemp because the poor ate it. - R. Hamilton, ED.D., Ph.D. Medical Researcher-Biochemist U.C.L.A. Emeritus.
LA and LNA are involved in producing life energy from food and the movement of that energy throughout the body. Essential fatty acids govern growth, vitality, and state of mind.
LA and LNA are involved in transferring oxygen from the air in the lungs to every cell in the body. They play a part in holding oxygen in the cell membrane where it acts as a barrier to invading viruses and bacteria, neither of which thrive in the presence of oxygen.
The bent shape of the essential fatty acids keeps them from dissolving into each other. They are slippery and will not clog arteries like the sticky straight shaped saturated fats and the trans-fatty acids in cooking oils and shortenings that are made by subjecting polyunsaturated oils like LA and LNA to high temperatures during the refining process.
LA and LNA possess a slightly negative charge and have a tendency to form a very thin surface layer. This property is called surface activity, and it provides the power to carry substances like toxins to the surface of the skin, intestinal tract, kidneys, and lungs where they can be removed.
Their very sensitivity causes them to break down rapidly into toxic compounds when refined with high heat or improper storage exposes them to light or air.
Nature provides seeds with an outer shell that safely protects the vital oils and vitamins within from spoilage. It’s a perfect as well as perfectly edible container. Hempseed can be ground into a paste similar to peanut butter only more delicate in flavor.
Udo Erasmus, Ph. D. nutritionist says: “hemp butter puts our peanut butter to shame for nutritional value.” The ground seeds can be baked into breads, cakes, and casseroles. Hempseed makes a hearty addition to granola bars.
Pioneers in the fields of biochemistry and human nutrition now believe cardiovascular disease (CVD) and most cancers are really diseases of fatty degeneration caused by the continued over-consumption of saturated fats and refined vegetable oils that turn essential fatty acids into carcinogenic killers. One out of two Americans will die from the effects of CVD.
One out of four Americans will die from cancer. Researchers believe cancers erupt when immune system response is weakened. And more Americans are succumbing to immune deficiency diseases than ever before. Promising studies are now under way using the essential oils to support the immune systems of HIV virus patients.
The complete protein in hempseed gives the body all the essential amino acids required to maintain health, and provides the necessary kinds and amounts of amino acids the body needs to make human serum albumin and serum globulins like the immune enhancing gamma globulin antibodies.
The body’s ability to resist and recover from illness depends upon how rapidly it can produce massive amounts of antibodies to fend off the initial attack. If the globulin protein starting material is in short supply the army of antibodies may be too small to prevent the symptoms of sickness from setting in.
The best way to insure the body has enough amino acid material to make the globulins is to eat foods high in globulin proteins. Hempseed protein is 65% globulin edestin plus quantities of albumin (present in all seeds) so its easily digestible protein is readily available in a form quite similar to that found in blood plasma.
Hempseed was used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away. (Czechoslovakia Tubercular Nutritional Study, 1955.)
The energy of life is in the whole seed. Hempseed foods taste great and will insure we get enough essential amino acids and essential fatty acids, to build strong bodies and immune systems, and to maintain health and vitality.
Thursday, February 11, 2010
SHELF LIFE FOR FOOD STORAGE
So you’ve followed the emergency preparedness guidance of the experts by stocking up on food storage for yourself and your family. No matter what the future brings, your outlook is bright because you know you’re ready for even the direst times. But how long will your preparation efforts last? Do they have an expiration date? There are varying points of view on this topic, but the short answer is your food storage will have a “sustain life” shelf life of at least 20 years.
There are many conflicting opinions on this issue. The main problem with the lack of expiration date consistency is there are different levels of food expiration. When your food is used within the “best if used by” range, you will experience its full taste and nutritional value. When your food is stored longer, chemical changes can occur. Over time, minerals and carbohydrates in food do not transform much. Proteins and fats, however, can deteriorate in quality and cause off-tasting food. Vitamins are also susceptible to heat, light, and oxygen destruction.
Calorie intake is the most important life sustaining factor. Because calories do not mutate or fade drastically over time, the life of food storage products has more than one level.
If you want your food storage to have the best taste and highest nutrients, it is recommended that most items be used within 2-5 years. However, if you plan to use your food storage to sustain life, many items can last up to 20+ years. Once opened, most foods should be used within 6-18 months. However, many opened foods can remain life sustaining for up to 5 years if they are kept well covered and stored in a cool, dry area.
To maximize the taste, nutritional value, and shelf life of your food storage, follow these tips:
• Keep cans open for the least amount of time possible.
• To maximize freshness, keep oxygen absorbers in your opened cans.
• Scoop food out of your cans instead of pouring, Doing this will limit oxygen intake.
• Reseal your opened cans with their plastic coverings.
• Store your food in a dark, dry, cool place (a basement or cold storage area is highly recommended). If you plan to store your storage in a garage or storage shed find the non-sun exposed wall(s) to put your food storage. For a small investment you may purchase some insulation materials from your local home improvement store and insulate the area surrounding your food storage. This will cut down on the heat and extend your food storage investment. Dedicating an inside closet may be another choice. It is a sacrafice but is a little inconvenience for the benefit of longer shelf life and survival.
• Limit your opened cans' contact with humidity.
There are many conflicting opinions on this issue. The main problem with the lack of expiration date consistency is there are different levels of food expiration. When your food is used within the “best if used by” range, you will experience its full taste and nutritional value. When your food is stored longer, chemical changes can occur. Over time, minerals and carbohydrates in food do not transform much. Proteins and fats, however, can deteriorate in quality and cause off-tasting food. Vitamins are also susceptible to heat, light, and oxygen destruction.
Calorie intake is the most important life sustaining factor. Because calories do not mutate or fade drastically over time, the life of food storage products has more than one level.
If you want your food storage to have the best taste and highest nutrients, it is recommended that most items be used within 2-5 years. However, if you plan to use your food storage to sustain life, many items can last up to 20+ years. Once opened, most foods should be used within 6-18 months. However, many opened foods can remain life sustaining for up to 5 years if they are kept well covered and stored in a cool, dry area.
To maximize the taste, nutritional value, and shelf life of your food storage, follow these tips:
• Keep cans open for the least amount of time possible.
• To maximize freshness, keep oxygen absorbers in your opened cans.
• Scoop food out of your cans instead of pouring, Doing this will limit oxygen intake.
• Reseal your opened cans with their plastic coverings.
• Store your food in a dark, dry, cool place (a basement or cold storage area is highly recommended). If you plan to store your storage in a garage or storage shed find the non-sun exposed wall(s) to put your food storage. For a small investment you may purchase some insulation materials from your local home improvement store and insulate the area surrounding your food storage. This will cut down on the heat and extend your food storage investment. Dedicating an inside closet may be another choice. It is a sacrafice but is a little inconvenience for the benefit of longer shelf life and survival.
• Limit your opened cans' contact with humidity.
FEBRUARY FAMILY HOME EVENING IDEA AND YUMMY FOOD STORAGE RECIPE
Last Month we suggested a Preparedness Family Home Evening where you ask your family to write down what each of them would need to go on a family camping trip and then to hold a camp-out one evening last month in your livingroom. How did that go? Our children love any excuse to camp-out and sleep in the livingroom !
This month how about we draw a line drawing of our home which includes each of our rooms and then figure out the best route out of the house in the event of a fire.
Once we decide on the route each of us will need to take to the closest exit, look again for an alternate route in case the main route is blocked by flames or colapsed.
Once you have talked this over, decide once you are out of the house where you will meet as your official meeting place (ours is at the end of our driveway). That is where we do a head count and make sure everyone is out safely.
OKAY here's where the FUN COMES IN... Everyone gets in their bed like they are sleeping, turn off all the lights and sound an alarm to signal a fire drill. Each person gets out of their bed crawls along the floor feeling any closed door for heat (remind your family that if the door is too hot, it may not be safe to open it, they may need to choose the alternate route in that case, you can even do this simulation throughout the year and change the simulation to include the different danger possibilities).
Once your family members make their way through your home to the exit and meet as a family in your designated meeting area safely outside you can simulate finding a neighbor to call 911 Unless you all get so good at this that someone remembers to keep a cell phone with them and can make the call themselves.
TO HELP YOU BE THE BEST PREPARED IN THIS SITUATION consider purchasing a shoe-box sized clear storage box with a snap lid at the dollar store, place a pair of sturdy shoes, a lanyard and whistle, a glow stick or self-generating flashlight in the box. Kids and adults can decorate the box to fit their personality (another FHE project??) and keep the box at the foot or side of their bed ACCESSIBLE. This will be a blessing in a fire, earthquake, flood, power-outage, anytime you may need to see, walk, or be heard in an emergency.
NOW IT'S TIME FOR A WELL DESERVED TREAT... See the Food Storage Recipe below for a good family treat.
Rice Pudding with Apples and Cinnamon
Serves 4
I make this in my pressure cooker – it is easy, fast and yummy.
1 T. butter
1/4 cup long grain rice *
2 cups milk *
1 cup water
1/3 cup sugar *
1/2 tsp. salt *
1 egg *
1/4 cup evaporated milk *
1/2 tsp. vanilla *
Cinnamon *
Melt the butter, add rice and stir to coat with butter. Stir in your water (3 cups) and dry milk (6 T. for non instant, 2/3 cup for instant) add sugar and salt. Close lid and bring to pressure, cook 12 minutes at pressure. Remove from heat, allow pressure to come down on it’s own.
In a small bowl, mix together your egg (you can use your powdered eggs) and the evaporated milk (you can make your own) and vanilla. Stir a little of the hot liquid from you cooker into the egg mix (tempering the eggs), then add to the rice mixture.
Cook, uncovered, over medium heat, stirring constantly with a wooden spoon until the rice pudding begins to bubble. Remove immediately from heat. Cool 10 min. stirring occasionally. Transfer to individual dessert bowls, continue cooling, then refrigerate. Serve sprinkled with cinnamon or you can top with a spoon (or two) of the Apple Cranberry Cinnamon Topping below.
Apple Cranberry Cinnamon Topping:
3 – 4 Apples * (Equivalent of 3 – 4 apples set to hydrate) peeled, chopped
1/4 cup Dried Cranberries *
2 T. sugar (or to taste)*
1/2 tsp. cinnamon*
dash cloves
water, about half way up apples
Cook apples and cranberries until tender. Mix 1 rounded teaspoon corn starch* with a little cold water and add to cooked apples; continue to cook until thickened (2 minutes) stir in cinnamon and cloves.
* Food Storage Item
Although I have used the (*) for food storage items all of these items would be in your food storage but the fresh butter
This month how about we draw a line drawing of our home which includes each of our rooms and then figure out the best route out of the house in the event of a fire.
Once we decide on the route each of us will need to take to the closest exit, look again for an alternate route in case the main route is blocked by flames or colapsed.
Once you have talked this over, decide once you are out of the house where you will meet as your official meeting place (ours is at the end of our driveway). That is where we do a head count and make sure everyone is out safely.
OKAY here's where the FUN COMES IN... Everyone gets in their bed like they are sleeping, turn off all the lights and sound an alarm to signal a fire drill. Each person gets out of their bed crawls along the floor feeling any closed door for heat (remind your family that if the door is too hot, it may not be safe to open it, they may need to choose the alternate route in that case, you can even do this simulation throughout the year and change the simulation to include the different danger possibilities).
Once your family members make their way through your home to the exit and meet as a family in your designated meeting area safely outside you can simulate finding a neighbor to call 911 Unless you all get so good at this that someone remembers to keep a cell phone with them and can make the call themselves.
TO HELP YOU BE THE BEST PREPARED IN THIS SITUATION consider purchasing a shoe-box sized clear storage box with a snap lid at the dollar store, place a pair of sturdy shoes, a lanyard and whistle, a glow stick or self-generating flashlight in the box. Kids and adults can decorate the box to fit their personality (another FHE project??) and keep the box at the foot or side of their bed ACCESSIBLE. This will be a blessing in a fire, earthquake, flood, power-outage, anytime you may need to see, walk, or be heard in an emergency.
NOW IT'S TIME FOR A WELL DESERVED TREAT... See the Food Storage Recipe below for a good family treat.
Rice Pudding with Apples and Cinnamon
Serves 4
I make this in my pressure cooker – it is easy, fast and yummy.
1 T. butter
1/4 cup long grain rice *
2 cups milk *
1 cup water
1/3 cup sugar *
1/2 tsp. salt *
1 egg *
1/4 cup evaporated milk *
1/2 tsp. vanilla *
Cinnamon *
Melt the butter, add rice and stir to coat with butter. Stir in your water (3 cups) and dry milk (6 T. for non instant, 2/3 cup for instant) add sugar and salt. Close lid and bring to pressure, cook 12 minutes at pressure. Remove from heat, allow pressure to come down on it’s own.
In a small bowl, mix together your egg (you can use your powdered eggs) and the evaporated milk (you can make your own) and vanilla. Stir a little of the hot liquid from you cooker into the egg mix (tempering the eggs), then add to the rice mixture.
Cook, uncovered, over medium heat, stirring constantly with a wooden spoon until the rice pudding begins to bubble. Remove immediately from heat. Cool 10 min. stirring occasionally. Transfer to individual dessert bowls, continue cooling, then refrigerate. Serve sprinkled with cinnamon or you can top with a spoon (or two) of the Apple Cranberry Cinnamon Topping below.
Apple Cranberry Cinnamon Topping:
3 – 4 Apples * (Equivalent of 3 – 4 apples set to hydrate) peeled, chopped
1/4 cup Dried Cranberries *
2 T. sugar (or to taste)*
1/2 tsp. cinnamon*
dash cloves
water, about half way up apples
Cook apples and cranberries until tender. Mix 1 rounded teaspoon corn starch* with a little cold water and add to cooked apples; continue to cook until thickened (2 minutes) stir in cinnamon and cloves.
* Food Storage Item
Although I have used the (*) for food storage items all of these items would be in your food storage but the fresh butter
Monday, February 8, 2010
WEEK 6
It’s time to start a new week!! Sit back, take a deep breathe and relax. This is “Catch Up Week”! That’s right. We are going to make this simple. I know things come up, people get sick, and some days you are just plain worn out so this week is a time to go back and do a few of the things that just fell through the cracks the last three weeks. Your assignment for the week:
1. Go back and review the list of seven steps for the last three weeks. Work on any or all you have missed.
2. Read the comments of others and see what you can learn or share.That’s it!! Enjoy your week and use this as a time to catch up and spread the word. A support group really does help.
1. Go back and review the list of seven steps for the last three weeks. Work on any or all you have missed.
2. Read the comments of others and see what you can learn or share.That’s it!! Enjoy your week and use this as a time to catch up and spread the word. A support group really does help.
WEEK 5
Before we begin with new steps for this week I think we should review what we have accomplished. By the end of this week we will have assembled:
72 Hour Kits: whistles, clothing, TP, diapers, light sources,1 backpack, paper products and important documents(birth certificates and drivers licenses).
Around the House: shoes under the beds, light source next to the bed, designated a food storage area, stored some water and have bleach for purifying water and cleaning after a disaster.
Emergency Food Supply: 1 days worth of fruits and vegetables, ingredients for 5 favorite meals, ingredients for 3 desserts, oatmeal and pancake mix. In other words a 3 day supply for the whole family. May not sound like much but it is. It’s the amount emergency agencies say is the minimum to have on hand……72 hours!
Out of State contact: We have established a contact person, developed a phone tree, and have items ready to mail to our contact.
Important Documents: Drivers license and birth certificates
Schools: We have researched our school’s plans and discussed them with our children. Researched the television and radio stations that will broadcast emergency information for our area.
Electricity: We have one the thing left to do and we will have checked off all the items we need to be prepared for a power outage! We have light, water, fuel for cooking, liquid laundry detergent and a way to dry our clothes (rope and clothes pins), battery operated clock, paper plates and other items for serving food, and a battery operated clock.
$$$$$- You have saved money in your change jar. (how much do you have so far?)
Can you believe it! Impressed? You should be. Just think of all you have done and how long you have thought about how important this is and now you are doing it! Wait till six weeks from now…..you will be amazed.
This week there is quite a bit to purchase. If cash is a little tight consider having breakfast for dinner a night or two. Much cheaper, than the meat and potatoes kind of meal.
1. Add the appropriate paper plates, bowls and utensils to your 72 hour kits. If you are planning to add energy bars and/or MREs to your kit you will only need the utensils as the MREs can be eaten directly from the pouch. The remaining products are for your home storage to use during that power outage, a natural disaster or a medical emergency..
2. Purchase a large box of oatmeal or other hot cereal. This goes on the storage shelf remember….not for use now. Or buy the rolled groats for your grinder!
3. Purchase a large bag of pancake mix. Add to the storage shelf!
4. Add a roll of TP to your 72 hour kits.
5. Purchase ingredients to make 5 of your favorite meals using the list of favorite meals you created with your family. Date them and place on your food storage shelf.
6. Teach your family how to turn off the gas, water and electricity coming in to your home.
7. Purchase 1 gallon of unscented bleach. Label: Emergency Cleaning and place with your storage.
That’s it. You can take care of 4 of them with one trip to the store leaving you more time to catch up on any previous steps you may have missed. Good luck and remember to check in and let us know your questions or progress.
72 Hour Kits: whistles, clothing, TP, diapers, light sources,1 backpack, paper products and important documents(birth certificates and drivers licenses).
Around the House: shoes under the beds, light source next to the bed, designated a food storage area, stored some water and have bleach for purifying water and cleaning after a disaster.
Emergency Food Supply: 1 days worth of fruits and vegetables, ingredients for 5 favorite meals, ingredients for 3 desserts, oatmeal and pancake mix. In other words a 3 day supply for the whole family. May not sound like much but it is. It’s the amount emergency agencies say is the minimum to have on hand……72 hours!
Out of State contact: We have established a contact person, developed a phone tree, and have items ready to mail to our contact.
Important Documents: Drivers license and birth certificates
Schools: We have researched our school’s plans and discussed them with our children. Researched the television and radio stations that will broadcast emergency information for our area.
Electricity: We have one the thing left to do and we will have checked off all the items we need to be prepared for a power outage! We have light, water, fuel for cooking, liquid laundry detergent and a way to dry our clothes (rope and clothes pins), battery operated clock, paper plates and other items for serving food, and a battery operated clock.
$$$$$- You have saved money in your change jar. (how much do you have so far?)
Can you believe it! Impressed? You should be. Just think of all you have done and how long you have thought about how important this is and now you are doing it! Wait till six weeks from now…..you will be amazed.
This week there is quite a bit to purchase. If cash is a little tight consider having breakfast for dinner a night or two. Much cheaper, than the meat and potatoes kind of meal.
1. Add the appropriate paper plates, bowls and utensils to your 72 hour kits. If you are planning to add energy bars and/or MREs to your kit you will only need the utensils as the MREs can be eaten directly from the pouch. The remaining products are for your home storage to use during that power outage, a natural disaster or a medical emergency..
2. Purchase a large box of oatmeal or other hot cereal. This goes on the storage shelf remember….not for use now. Or buy the rolled groats for your grinder!
3. Purchase a large bag of pancake mix. Add to the storage shelf!
4. Add a roll of TP to your 72 hour kits.
5. Purchase ingredients to make 5 of your favorite meals using the list of favorite meals you created with your family. Date them and place on your food storage shelf.
6. Teach your family how to turn off the gas, water and electricity coming in to your home.
7. Purchase 1 gallon of unscented bleach. Label: Emergency Cleaning and place with your storage.
That’s it. You can take care of 4 of them with one trip to the store leaving you more time to catch up on any previous steps you may have missed. Good luck and remember to check in and let us know your questions or progress.
WEEK 4
Have a great week? I hope so. Ready for the next challenge? Here goes!
1. Place a flashlight,self generating or one that uses batteries and glow sticks in your 72 hour kits. If you do not have backpacks for your kits purchase at least one this week.
2. As we did for electricity, make a list of every thing you do that uses water. Create a chart of what you will need to replace. Refer to the water article in your binder for ideas.
3. Purchase the items you need to replace your washer and dryer if the electricity goes out. Liquid detergent, a rope and clothes pins should do it.
4. Create a phone tree(s) for friends, neighbors and family. Assign everyone two or three people to call in case of an emergency. You will probably want a separate tree for family unless you all live in the same area. Be sure your out of the area contact person has phone numbers for every member of your family and extended family. Place a copy of your phone tree in the envelope to be mailed to your contact out of area contact.
5. Purchase ingredients for 3 desserts*. These can be brownie mixes, puddings, or the ingredients for cookies from scratch. Whatever your family decided on when you made your list of favorites.
* Won’t have a fresh egg? You can either order powdered eggs…or you can use unflavored gelatin or flax seed (ground). Using Flax Seed:For each egg needed, place in blender:1 heaping tablespoon of whole organic flax seed, blend until it becomes a fine meal. Add 1/4 cup cold water blend 2-3 minutes until thickened and has the consistency of eggs. Each 1/4 cup of Flax seed mixture will replace one egg in baking
6. Make 3 copies of all your family’s birth certificates and drivers licenses. Place one copy in each adult 72 hour kit and one copy in the envelope to be mailed to your contact.
7. There you go! Another week toward becoming ready for whatever comes!!
1. Place a flashlight,self generating or one that uses batteries and glow sticks in your 72 hour kits. If you do not have backpacks for your kits purchase at least one this week.
2. As we did for electricity, make a list of every thing you do that uses water. Create a chart of what you will need to replace. Refer to the water article in your binder for ideas.
3. Purchase the items you need to replace your washer and dryer if the electricity goes out. Liquid detergent, a rope and clothes pins should do it.
4. Create a phone tree(s) for friends, neighbors and family. Assign everyone two or three people to call in case of an emergency. You will probably want a separate tree for family unless you all live in the same area. Be sure your out of the area contact person has phone numbers for every member of your family and extended family. Place a copy of your phone tree in the envelope to be mailed to your contact out of area contact.
5. Purchase ingredients for 3 desserts*. These can be brownie mixes, puddings, or the ingredients for cookies from scratch. Whatever your family decided on when you made your list of favorites.
* Won’t have a fresh egg? You can either order powdered eggs…or you can use unflavored gelatin or flax seed (ground). Using Flax Seed:For each egg needed, place in blender:1 heaping tablespoon of whole organic flax seed, blend until it becomes a fine meal. Add 1/4 cup cold water blend 2-3 minutes until thickened and has the consistency of eggs. Each 1/4 cup of Flax seed mixture will replace one egg in baking
6. Make 3 copies of all your family’s birth certificates and drivers licenses. Place one copy in each adult 72 hour kit and one copy in the envelope to be mailed to your contact.
7. There you go! Another week toward becoming ready for whatever comes!!
WEEK 3
1. Call your child’s school(s) and ask for a copy of the school emergency plan. If they don’t have one ask some specific questions. If your school has no plan to notify parents in case of an emergency or to provide for a student’s needs during a lock down, now is the time to get involved in the parent club or to get a group of friends together to go and ask some questions of your school administration and school board. This is very important. Every day in the United States there are at least a few schools locked down. If there is an earthquake or fire or tornado, what is the plan? Be sure to set aside some time to discuss this plan with your children.
2. With your family, make a list of your 10 favorite meals. These should be the ones you could eat over and over again. They should include meals that would be appropriate for breakfast as well as lunch and dinner. Next compile a list of their 5 favorite desserts. This is a fun topic for around the dinner table. We will use these in coming weeks and months to accumulate your food storage. Place the list in your binder.
3. This week is a great time to purchase all things red and with hearts as they are marked down for and after Valentines Day. Red socks with hearts are great stocking stuffers. Think creatively about future gifts.
4. Add whistles and clothing to your 72 hour kits. (refer to the checklist you printed off and placed in your binder) For infants and young children make sure the clothing and diapers you add are at least a size too big. You can make too big work but too small is a huge headache during a crisis. And, yes diapers are clothing for an infant or toddler. Check them off the checklist in your binder when you are finished and note anything you may need to purchase on this weeks shopping list. If you don’t have backpacks place items for each person in their own large trash bag for now. Make sure you label the bag so it is not accidentally thrown away.
5. Get out your list of items that use electricity. Purchase the items you will need to replace the use of your stove, (matches,charcoal, camp stove…) and dish washer (liquid detergent, paper plates, cups and bowls, plastic utensils…).
6. Find out which radio and TV stations are part of the emergency broadcast system for your local area. Be sure to find out which stations will handle emergency broadcasts for school emergencies. Place this list in your binder where you can find it quickly when the need arises.
7. Contact a friend or family member living at least 100 miles away and ask them if they would be willing to be your family “Out of Area Contact”. They are agreeing to let you come to their home if you need to evacuate, make phone calls on your behalf to your extended family and to store copies of important paper and photos. Get a large manila envelope and write their name and address on the front. We will use this next week.
2. With your family, make a list of your 10 favorite meals. These should be the ones you could eat over and over again. They should include meals that would be appropriate for breakfast as well as lunch and dinner. Next compile a list of their 5 favorite desserts. This is a fun topic for around the dinner table. We will use these in coming weeks and months to accumulate your food storage. Place the list in your binder.
3. This week is a great time to purchase all things red and with hearts as they are marked down for and after Valentines Day. Red socks with hearts are great stocking stuffers. Think creatively about future gifts.
4. Add whistles and clothing to your 72 hour kits. (refer to the checklist you printed off and placed in your binder) For infants and young children make sure the clothing and diapers you add are at least a size too big. You can make too big work but too small is a huge headache during a crisis. And, yes diapers are clothing for an infant or toddler. Check them off the checklist in your binder when you are finished and note anything you may need to purchase on this weeks shopping list. If you don’t have backpacks place items for each person in their own large trash bag for now. Make sure you label the bag so it is not accidentally thrown away.
5. Get out your list of items that use electricity. Purchase the items you will need to replace the use of your stove, (matches,charcoal, camp stove…) and dish washer (liquid detergent, paper plates, cups and bowls, plastic utensils…).
6. Find out which radio and TV stations are part of the emergency broadcast system for your local area. Be sure to find out which stations will handle emergency broadcasts for school emergencies. Place this list in your binder where you can find it quickly when the need arises.
7. Contact a friend or family member living at least 100 miles away and ask them if they would be willing to be your family “Out of Area Contact”. They are agreeing to let you come to their home if you need to evacuate, make phone calls on your behalf to your extended family and to store copies of important paper and photos. Get a large manila envelope and write their name and address on the front. We will use this next week.
Thursday, February 4, 2010
WEEK TWO... 72 Hour Kits
Make sure you have the 72 hour list handy (from last entry)
1. Collect items from around the house to include in your 72 hour kit. Some things will be easy, others not so easy. Make this a family activity. Go on a scavenger hunt together. Assign each person or each team items to collect and have them report back. Be sure you make it clear that items such as a toothbrush need to be new and not the ones currently being used by family members. This will not only make it easier on you to gather items but will also help children feel empowered. If they should ever have to use their kits, the effort they have made to create them will help them to feel safer and more confident. Don’t forget that not all backpacks are created equal. You may have several around the house that are not being used and now would be a good time to really evaluate whether they will meet all the needs of a 72 hour kit. If you already have 72 hour kits, get them out and check the contents against our checklist. Check any food you have for expiration dates and discard them if they are expired.
2. Make a list of the items you still need to find or purchase to complete your kits. Place this list in your binder. We will work on checking off those items in the weeks to come.
3. Place a pair of sturdy shoes, not slippers or sandals, under each bed. If there is ever an emergency during the night - power outage, earthquake, flood, or house fire - having shoes handy will be very important. If you should be involved in an earthquake, tornado or other disaster that has left rubble around, never get out of bed without protecting your feet. As flood waters rise you may find you have unwelcome visitors in the form of snakes and rodents under foot. You will be so grateful for those shoes. Be sure children understand that these shoes are for emergencies. It always helps to place shoes under a child’s bed that they don’t like - they will stay there.
4. Make a list of emergency phone numbers and place it by each phone and also a copy in your binder. We will be expanding on this list for your 72 hour kit later. For now, create a list with the following phone numbers: Police, Fire, Doctors, Dentist, Optometrist, Hospital, Veterinary, Schools, Mom and Dad’s cell phone and work numbers, Family member who is close by, Neighbor, Clergy, and Poison Control. Having these posted will make life much simpler during an emergency when you cannot remember a number. This is also important for a babysitter. Be sure to put your address at the bottom of the list. If a non-family member should have to call for help they will need your address.
5. We have been advised by government officials to have a 3 month supply of food on hand in case of an emergency. With an unstable economy, natural disasters and the threat of a pandemic we need to make this a real priority. Designate a shelf or cupboard for food storage. You may need to think very creatively now… Can your extra towels be rolled up and placed in a basket in your bathroom, can they be placed in a storage box under a bed, can appliances and kitchen items you rarely use such as a roasting pan, canner, picnic supplies, or punch bowl be stored in the attic or garage? Try to create room in your home for food items and store non-food items in the garage or attic. The quality of food will be preserved longer if the food is kept at a cooler temperature. There is nothing wrong with having canned peaches stored in a bedroom closet.
6. This week, purchase 1 can of fruit and 1 can of vegetables for each member of the family. They can all be the same or they can all be different. Consider what your family favorites are and you may want to stock more of them. When you get them home write the date on the top of each can with a permanent marker. Last week we marked the cans in our cupboards with an X. You are now ready to use your stored goods in the order in which they were purchased. Use the X cans first and date all incoming cans from now on.
7. Think water. Review the entry on this site Water Storage…What if the Tap Goes Dry. This will give you lots of ideas. Now do it. Store some water this week. Remember you will need 1 gallon of water per day , per person and per pet. If your freezer is not full, add a block of ice (or a frozen jug of water), or bags of ice cubes. These will not only be good water sources when the need arises but also will make your freezer much more efficient. Don’t forget the water for your 72 hour kits. You will not be able to store all the water you will need this week but aim for a 2 day supply. Add this article to your binder.
WEEK ONE... GETTING STARTED
I think it is important to talk about our goals for Preparedness. Simply stated we want to think of this as a marathon. There is a lot of ground to cover, but if we pace ourselves we will reach our goals to:
1. Prepare for unexpected natural, medical and terrorism disasters.
2. Ensure our family is safe at home, school, at work, and on the road.
3. Have a financial cushion stashed away.
The government has advised us to be prepared with food, water and other supplies to care for our family’s needs for a minimum of 72 hours, and up to 3 months in the case of a pandemic. The job market is becoming more and more competitive and requiring more skills and education all the time. Job loss, a house fire, burglaries, power outages, unexpected household repairs, and illness can affect all of us. We will prepare with all of this is mind.
Our first seven steps:
1. Make a list of replacements for items that use electricity. Get out a binder and note paper. Fold a piece of paper in half length wise. At the top of the left column write Uses Electricity, at the top of the right column write Replacements. Now write in all the items in your home that you listed as needing electricity (skip a line between each item -you will need the room).
Across from each item list what you will need to replace that service. My list includes: lights, refrigerator, freezer, oven, stove, washer, dryer, shower, furnace, air conditioner, radio, TV, telephone, clock, and can opener. I didn’t list things like a hair dryer because I can live without that. We have a well so when that goes out we are also without water, including for the shower. If you have a gas range but it has an electric ignition so it won’t light without matches. So across from stove write matches. Across from lights I wrote: glow sticks, flashlights, candles, and outdoor lighting (You know those solar landscape lights? You can bring those in at night and recharge them during the day.) Anything I forgot? Share your list with us.
2. Get a quart canning jar or other container and beginning today to empty your change in to the jar each night. This would be fun to do at dinner to help your family understand the concept of saving. You’ll be surprised, your children will want to join in too. It is amazing how quickly this will grow and trust me, you will not miss it. You can save from $10.00 to $40.00 in a month.
3. Purchase or collect the items you will need to replace the loss of lighting and news access during a power outage. Make sure you have batteries if you are relying on flashlights for lighting needs, or portable radios, or your lap top to stay in touch. Store your batteries with your flashlights etc. but not in them. I like glow sticks because they are inexpensive, don’t need batteries, will provide light all night long without the dangers of a candle, and they can be worn by children to keep them safe as they wander around the house. We recently had a power outage and it was very comforting to have these lights to help us all feel comforted as we walked through the house.
4. Go through your medications and discard any that are past the expiration date. Make a list of items you need to replace and post it next to your shopping list, watch the ads and purchase the items as they go on sale.
5. Place a light source next to every bed. If there were an earthquake or power outage during the night a flashlight or glow stick would help to keep your family safe. Since young children would be tempted to play with these items place these in the rooms of older, more responsible children.
6. Get a permanent marker and mark all the canned fruits and veggies you have in your cupboard with a X. Make a master list of what you have on hand.
7. Print off the list of items to include in every good 72 hour kit (see below) and add it to your binder.
I have not forgotten that I asked you to date all your opened containers of items you purchase only occasionally. Label a page in your binder Items purchased Infrequently. List items and as you use them up and need to replace them note the date on the item and how long it took to empty it. Write this on your list. Now you can gauge how many of that item you will need in your three month food storage. If it took 1 week to use a tube of toothpaste you will need 12 tubes for a 3 month supply.
Now, go get started. Check in and let us know how you are doing. We want to hear all of your success stories and even your frustrations so we can support and learn from each other!
1. Prepare for unexpected natural, medical and terrorism disasters.
2. Ensure our family is safe at home, school, at work, and on the road.
3. Have a financial cushion stashed away.
The government has advised us to be prepared with food, water and other supplies to care for our family’s needs for a minimum of 72 hours, and up to 3 months in the case of a pandemic. The job market is becoming more and more competitive and requiring more skills and education all the time. Job loss, a house fire, burglaries, power outages, unexpected household repairs, and illness can affect all of us. We will prepare with all of this is mind.
Our first seven steps:
1. Make a list of replacements for items that use electricity. Get out a binder and note paper. Fold a piece of paper in half length wise. At the top of the left column write Uses Electricity, at the top of the right column write Replacements. Now write in all the items in your home that you listed as needing electricity (skip a line between each item -you will need the room).
Across from each item list what you will need to replace that service. My list includes: lights, refrigerator, freezer, oven, stove, washer, dryer, shower, furnace, air conditioner, radio, TV, telephone, clock, and can opener. I didn’t list things like a hair dryer because I can live without that. We have a well so when that goes out we are also without water, including for the shower. If you have a gas range but it has an electric ignition so it won’t light without matches. So across from stove write matches. Across from lights I wrote: glow sticks, flashlights, candles, and outdoor lighting (You know those solar landscape lights? You can bring those in at night and recharge them during the day.) Anything I forgot? Share your list with us.
2. Get a quart canning jar or other container and beginning today to empty your change in to the jar each night. This would be fun to do at dinner to help your family understand the concept of saving. You’ll be surprised, your children will want to join in too. It is amazing how quickly this will grow and trust me, you will not miss it. You can save from $10.00 to $40.00 in a month.
3. Purchase or collect the items you will need to replace the loss of lighting and news access during a power outage. Make sure you have batteries if you are relying on flashlights for lighting needs, or portable radios, or your lap top to stay in touch. Store your batteries with your flashlights etc. but not in them. I like glow sticks because they are inexpensive, don’t need batteries, will provide light all night long without the dangers of a candle, and they can be worn by children to keep them safe as they wander around the house. We recently had a power outage and it was very comforting to have these lights to help us all feel comforted as we walked through the house.
4. Go through your medications and discard any that are past the expiration date. Make a list of items you need to replace and post it next to your shopping list, watch the ads and purchase the items as they go on sale.
5. Place a light source next to every bed. If there were an earthquake or power outage during the night a flashlight or glow stick would help to keep your family safe. Since young children would be tempted to play with these items place these in the rooms of older, more responsible children.
6. Get a permanent marker and mark all the canned fruits and veggies you have in your cupboard with a X. Make a master list of what you have on hand.
7. Print off the list of items to include in every good 72 hour kit (see below) and add it to your binder.
I have not forgotten that I asked you to date all your opened containers of items you purchase only occasionally. Label a page in your binder Items purchased Infrequently. List items and as you use them up and need to replace them note the date on the item and how long it took to empty it. Write this on your list. Now you can gauge how many of that item you will need in your three month food storage. If it took 1 week to use a tube of toothpaste you will need 12 tubes for a 3 month supply.
Now, go get started. Check in and let us know how you are doing. We want to hear all of your success stories and even your frustrations so we can support and learn from each other!
*72 Hour Kit Checklist*
(click on link for more info)
Want to know what should be included in every great 72 hour kit?
Every member of the family will need a kit with the following items:
Great Backpack
Water
Disposable plates, cups and utensils
Can opener
Multi function Tool
Flash light with extra batteries
Glow sticks
Extra Keys
Simple first aid kit
Whistle
Dust mask
Moist towelettes
Large plastic garbage bag Can be used for shelter or as rain gear
Biohazard bag for sanitation
1 pair long pants
3 pair socks
2 t shirts
1 long sleeve shirt
3 changes underwear
Hat
Work gloves
Identification card should include:
parents name- if a child
home address
parent’s or spouse's cell phone numbers
close family member’s or neighbor’s cell phone number
name and address and phone number for contact person
name and address and phone numbers of physician, dentist, optometrist and pharmacist
name and phone number for clergy
medical conditions
allergies
medications currently being taken
Photos
Emergency Blanket
Rain Poncho
Body Warmer
Baby needs such as:
diapers
wipes
toys
clothing
medications
formula
bottles
spoon
food dish
diaper cream
Needs of pets
food
food and water dishes,
medications
leash
medical records
cage
toy or blanket
Stress Relief
Note Pad and Pencil
Cash
Local Maps
Evacuation Maps
Religious Materials
Phone Numbers
Phone Card
Safety Pins
Over the Counter Medications
Prescription Medications
Prescription Glasses or Magnifiers
Contact lenses and supplies
Sun Glasses
Sewing Kit
Sun Screen
Boy Scout Field Book
Important Documents
Hygiene Supplies
tooth brush
tooth paste
deodorant
shampoo
soap
comb and/or brush
hair bands or clips
feminine hygiene supplies
shaving cream
razor
toilet paper
wet wipes
hand towel
feminine hygiene products
medical gloves
tissues
hand sanitizer
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