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Good Things Come in Small Packages


by Dr. Evan Fleischmann S


eeds are one of Mother Nature’s most amazing creations. These little gems are long-term storage contain- ers of all the nutrients that a new plant needs to survive and to thrive until its root network is established. By eating these seeds, we too, can have access to all those great nutrients, like omega fatty acids, vitamins, minerals, fiber and more. Chia seeds are tiny black seeds (like a poppy seed) loaded with calcium, magnesium and manganese for healthy bones, muscles and a well functioning nervous system. They contain lots of fiber for healthy gut bacteria (probiotics) and assist with regular bowel elimina- tion. Iron is also readily available in chia for energy and healthy blood. Its es- sential fatty acids (EFA) are excellent for skin, inflammatory response, circulation, brain health and more.


Chia seed are now being added to many health food brands including drinks, puddings, chips and more. Look for these products or ask your local health food store associate to recom- mend a top seller. At home, add a couple of teaspoons (whole or ground) to a juice or smoothie and shake well for 30 seconds.


Flax seeds offer EFA and fiber, but they are also loaded with a protein known as lignan. Lignan does double duty as an antioxidant and a supporter of hormone health. Women and men can both benefit from the breast and prostate benefits that flax lignan offers. Flax is available as whole seeds, ground seeds, or meal, and flaxseed oil, and each has its place in a healthy rou- tine. Flaxseed oil is a wonderful source of omega 3, 6 and 9, and the unfiltered


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version is high in lignan. Add it to a smoothie or any food at the table, but it is not recommended to cook with as the oil becomes rancid at relatively low temperatures. Whole flax seeds are great for fiber and can be added to almost anything; try adding some to your favor- ite bread, muffin or other baked good recipe. Ground flax seeds are also great for smoothies, added to yogurt or even sprinkled in your cereal.


The hemp plant has been supporting humankind in many ways for centuries and is a great source of calcium and iron. Hemp seeds are also a great source of mono-unsaturated fats which, like olive oil, are a better choice than polyunsatu- rated fats because they are more stable and less likely to turn rancid in the body. Hemp seeds also a member of an exclusive club in the plant world because they are a complete protein, meaning that all of the amino acids es- sential for life are present. This means that hemp seeds are a great way to add protein and minerals to the diet for muscle support, joint health, heart health and more. Add them to oatmeal, trail mix, salads, smoothies, or anything else you can think.


Sesame seeds are the overall nutrient winner because they are chock full of the B vitamins and vitamin E, magnesium, calcium, zinc, fiber and EFAs. Some experts, like Udo Erasmus, author of Fats that Kill, Fats that Heal, consider them an essential part of our daily diet. Tahini and Halva are two tasty foods made from sesame seeds. Add them to salad, trail mix, stir fry and pretty much anything. All these wonderful seeds have one thing in common; they are all delicious


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