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Is bread for you?

Bread is the staple of the west. We have toast for breakfast, sandwiches for lunch and sometimes even bread with dinner. But is all this bread doing us any good?

There are several problems with eating too much bread. This first is linked to wheat – a grain that is high in gluten and reactive to a lot of people. Wheat has become problematic for us because it is far too refined and we eat far too much of it. 99.9% of bread consumed is made from flour that is highly refined and bleached, which then makes it low in nutrition. Even wholemeal bread is made from white flour with bran added back in, so although a little healthier than white bread it does not do us much good.

Then comes the issue of the fast rise loaf of bread. Commercial bakeries use lots of yeast that causes the bread to rise in under 30 minutes. As well as the fact that yeasts can disrupt our digestive systems and lead to fungal overgrowths, rising a loaf of bread in this fashion does not allow the proteins to be broken down. Traditionally bread was risen over 6-12 + hours using a sourdough method. In naturally fermented sourdough bread the proteins have begun to be digested and nutrients are released so you can better utilize them.

Sourdough Bread

Traditional sourdough bread

Some people may cope with small amounts of organic, wholegrain wheat sourdough bread, although better alternatives are breads that are made with spelt, kamut (khorasan) or rye flours. Beware of the ‘sourdough’ bread you find at the supermarket and regular bakeries – they are most likely yeasted bread with a little bit of culture or sour flavouring added in.

If you’re very sensitive you may need to avoid gluten, which even spelt, kamut and rye contains. I do not recommend eating gluten free bread however as it is highly refined and usually has lots of additives to make it taste like ‘real’ bread. Unfortunately if you are gluten sensitive then eliminating bread is the best way to go.

If bread is something that you love, eat it, but use the following rules:

  • Only eat organic, traditionally leavened sourdough bread
  • Eat bread a maximum of once per day, 5 days a week
  • Buy bread that is made with wholegrain flour
  • Opt for spelt, kamut or rye breads over wheat
  • If you have digestive issues then see a naturopath to check if bread is right for you.

Katherine Maslen

Principal Naturopath
Bachelor of Naturopathy

Why it’s important to love your bacteria

For many years we have been taught to avoid bacteria, as ‘germs’ are the source of infection and therefore illness. While this is true to a point, the reality is far more complex than previously understood.

The human body – as we may well know- is a very complex organism. Even more complex though, are the bugs that inhabit the body. There are actually 10 times as many bacterial cells on and in a human than there are human cells!! And what is even more fascinating is that the bacterial world is like any other ecosystem, where numbers of one bacteria support the levels of another, and too many of one type, may crowd out others. If one group starts to get out of hand, it can force out another group and disrupt the balance of the colony. It is important to keep all of the members of the colony happy. Even though some bacteria do not confer a directly positive health effect, they help another type of bacteria to do their job, and so are necessary for overall health.

We are starting to learn more about how what we do in our lives affects our bacterial colonies. The foods that we eat (or don’t eat), the medications that we take, our exercise and sleep patterns can all have an effect on the types and numbers of bacteria that live in the different parts of our bodies.

fruit"

A diet high in fruits and vegetables will help keep your bacteria happy!

 

You have probably heard news of how antibiotics can reduce beneficial bacterial numbers and allow the overgrowth of less beneficial bacteria (such as in antibiotic associated thrush – a candida albicans overgrowth). Other medications can also affect the gut flora. For example, the oral contraceptive pill can alter the delicate microbial balance, leaving you – the host – with a colony that looks less than ideal.

In addition, the composition and quality of your diet will have a great impact on your gut flora. Bacteria require lots of fibre to feed on to survive – that means that a diet high in fruits and vegetables is going to help to keep your bacteria happy (what a surprise!) Remember – when you feed your body, you are feeding your flora too!

The direction of influence is not a one-way street though. The flora in our bodies can impact our health and change the way we live our lives, just in the same way that what we do can influence bacterial health. Gut flora has numerous affects on the health of its host, including the breakdown of food for absorption, the production of certain vitamins such as vitamins K and B12 and stimulating our immune system.

Furthermore, your gut flora can affect how much sex steroid hormone (such as oestrogen or testosterone) is floating around in your body and can even influence your appetite and food choices! Some studies have found that when a patient receives the flora (bacteria) from an overweight or obese person (such as in faecal transplants – yes, it’s true!), the recipient also becomes obese within a short period of time. Other studies show that bacteria have a way of ‘talking’ to our nervous systems and telling us which foods to choose and helping us to identify when we are full. Ensuring that our gut flora is in a healthy balance is essential to good health.

If you are not sure if your current diet supports healthy gut flora, or whether your flora are working with, or against you, an appointment with one of our naturopaths will help get your gut back on track and keep your bugs happy and healthy.

Gemma Martin – Naturopath
Bachelor of Naturopathy

Which juicer is best?

Fresh juices introduce a very high yield of nutrients and phytochemicals and they come with their own enzymes for fast assimilation. They also assist those with an impaired digestion where nutrient absorption from whole foods is impaired. Fresh juices can be absorbed directly into your bloodstream so are a fast way to deliver nutrient dense energy. Fresh juice is far superior to store bought juice, which is why having a juicer is beneficial.

Fresh juices contain enzymes that are beneficial for digestion. Juices that are not made fresh, which are bottled or canned will not oxidise.  This is because the juice has been heated to deactivate all the enzymes by a process called pasteurisation. Juicing allows you to enjoy a wide variety of vegetables that you may not enjoy eating whole and also a good way to consume the recommended daily serving of vegetables.

There is not one perfect juicer for everyone because fruits and vegetables have vastly different properties.  The juicing method that is effective for one may not work while juicing the other.   Fruits, have soft cell walls, and therefore require a gentle extraction method. Apples, pears, watermelon, rock melon and pineapple are some of the fruits that can be juiced with the peels intact.  Citrus fruits (oranges, grapefruits, mandarines, lemons) have a bitter outer rind, and juicing them whole would be too bitter to drink and also contains indigestible chemicals. You can grate away the outer rind (coloured part) while leaving the pith (white part).

Vegetables have fibrous or tougher cell walls that requiring more mechanical juicing action than fruit.  Due to their low acid content, it is recommended that vegetable juices be consumed within 15 minutes of their preparation. It has been demonstrated that enzyme activity in juice 30 minutes old is one-half that of freshly made juice. When apple or carrot juice turns brown, it has oxidised.  Ideally juices are made from raw organic fruits and vegetables.

General factors to consider when looking for a juicer

Purpose: What will you be using the juicer for? Mostly fruit, mostly vegetables, grasses and leafy greens, or everything?

RMP rating: A low RMP is considered preferable. Juicers with higher RPM ratings create heat and impact shock, destroying enzyme and nutrient content in the juice.

Powerful motor: A low-powered motor will vibrate, make noise, sometimes overheat, and eventually burn out.

Quiet operation: Some juicers can be very loud depending on the RPM and motor quality.

A range of juicing abilities: It is important to select a juicer that will process the widest range of health-promoting herbs, plants, vegetables and fruits, or is specific for your individual requirements.

Parts: What materials are the components made from? Can they be cleaned in a dishwasher?

Health benefits: Enzyme and nutritional content, shelf life, yield.

Easy to operate: Not all juicers are the same when it comes to ease of operation and cleaning. High RPM juicers need more frequent juicing and cleaning sessions are required because their juice rapidly loses nutritional value and has to be consumed immediately.

Additional benefits to consider: What else can it do? Does it have useful accessories and attachments included? Can it make other things like pasta, nut butters, desserts, baby food etc.? Does it come with a warranty?

Type 1: Twin Gear

These juicers have two gears that press the juice out of the produce. The screws (also known as augers) turn at 90-110 rpm. The produce is pushed into the two gears, which first shreds, and then squeezes the produce. These are best for juicing vegetables since these machines rely on the fibrous cell wall to push the pulp through the machine and they will also juice wheatgrass. These machines require some pressure to feed the produce into the machine. Some brands are also able to homogenise. This is important if you wish to make things like raw apple sauce, fruit sorbets, nut butters, or baby food.

 

Twin Gear Juicer

Twin Gear Juicer

 

Pros

  • Well-suited to juicing leafy greens, grasses, sprouts and herbs
  • Higher juice yield
  • Juice lasts longer with enzyme integrity keeping for up to 72 hours
  • Lower speeds means less heat is generated, preserving more nutrients and enzymes
  • Minimal juice separation and foaming
  • Some models offer other food processing functions, such as being able to make nut milk, nut butter, sorbet, pasta and ice cream
  • Pressing action is quiet.
  • Cold pressed juicers extract 35% more juice out of produce

Cons

  • Higher initial cost
  • Longer food preparation, as smaller food pieces are required for their narrow chutes
  • Slightly higher pulp in juice

Type 2: Masticating (single gear)

It operates at lower speed via a masticating or cold press method which doesn’t disrupt cellular structure. This slowness preserves enzymes and nutrients and reduces oxidation. Juice yield is higher than with centrifugal and makes drier expelled pulp.

In contrast to the rough extraction and high speeds of centrifugal juicers, cold press juicers operate at lower speeds and gently compress fruit and vegetables to squeeze out their juice. While more costly, their slower and more thorough extraction rates produce a higher-quality juice, and higher yield. Cold pressed juicers operate at lower speeds (usually around 70-80 rpm), keeping heat generation to a minimum. This produces a better tasting juice with minimal foam and separation and also means that the beneficial enzymes and nutrients are retained.

 

Masticating Juicer

Masticating Juicer

 

Pros

  • Well-suited to juicing leafy greens, grasses, sprouts and herbs
  • Higher juice yield
  • Juice lasts longer with enzyme integrity keeping for up to 72 hours
  • Lower speeds means less heat is generated, preserving more nutrients and enzymes
  • Minimal juice separation and foaming
  • Some models offer other food processing functions, such as being able to make nut milk, nut butter, sorbet, pasta and ice cream
  • Pressing action is quiet.
  • Cold pressed juicers extract 35% more juice

Cons

  • Higher initial cost
  • Longer food preparation, as smaller food pieces are required for their narrow chutes
  • Slightly higher pulp in juice

Type 3: Centrifugal

Centrifugal juicers are commonly available and are the cheapest type to purchase. These machines initially extract juice by pulverising fruit and vegetables against a round cutting blade that spins very quickly against a metal strainer. The centrifugal force generated by the spinning motion of the cutting surface separates the juice from the pulp. It uses a grater or shredder disc and a strainer basket with straight sides to hold the pulp in the machine.  The shredder disk is at the bottom of the basket, which revolves at a high speed (3600 rpm). Produce is put into the top of the machine, and it pressed through a chute, hits the spinning shredder disc, while the produce is being shred, juice is released.  The basket spins at a high speed and force pushes the juice through the strainer basket and then out of the front of the machine while the pulp stays inside. This style of juicer can make 500ml before the juicer must be stopped, and the pulp must be removed before further juicing can take place.  This is not a continuous juicing appliance. This juicer is good for juicing most fruits and vegetables.

 

Centrifugal Juicer

Centrifugal Juicer

 

Pros

  • Fast juicing time
  • Cheaper to purchase
  • Easy to use
  • Reduces food preparation time as many accept larger fruit and vegetable pieces

Cons

  • Not well-suited to juicing leafy greens, grasses, sprouts and herbs
  • Yields less juice (produces a wet pulp)
  • Reduced juice quality due to fast spinning blades producing heat that destroy beneficial enzymes
  • Higher juice separation and foaming
  • Noisy because of the grinding and cutting action

Additional Information

In between juicing you can run some water through the juicer to rinse it. It is recommended that you rinse and clean your juicer as soon as you’ve finished using it. When you get into a routine of cleaning your juicer it’s quite easy to keep clean and ready to use.

Alkaline forming fruits and vegetables should form the largest part of your juicing produce. Alkaline fruits are: lemon, lime, avocado, tomato, grapefruit, and rhubarb. Watermelon is neutral. All other fruits are acid forming.

Alkaline vegetables are: asparagus, artichokes, cabbage, lettuce, onion, cauliflower, radish, swede, peas, zucchini, red cabbage, leeks, watercress, spinach, turnip, chives, carrot, green beans, beetroot, garlic, celery, grasses (wheat, straw, barley, kamut etc.), cucumber, broccoli, kale, brussels sprouts, sprouts (soy, alfalfa, mung bean, wheat, little radish, chickpea, broccoli etc.).

After regularly consuming freshly pressed vegetable juices, which are highly alkalising, you will experience improved energy levels, digestion and mental clarity, clearer skin, and an overall sense of wellbeing.

Blending and Juicing

The difference between juicing and blending is a juicer extracts juice without the pulp, where a blender blends everything into a purée. Pulp is the fibrous content of the produce which slows down digestion time and is beneficial for the colon microbiota as this feeds the good bacteria which in turn benefits your immune system. Slower digestion time reduces the glycemic index or GI and this is going to be beneficial for diabetic or pre-diabetic conditions.

The fibre or pulp content reduces nutrient absorption however, and requires enzymes to digest it which in turn consumes more energy. Blended foods will also include chemical pesticides unless organic food is sourced. For foods not able to be organically sourced it is best to peel them (particularly waxed fruit or veggies). For root vegetables (e.g. carrots, beetroot) trim the above ground ends and they can be cleansed by blanching prior to juicing (blanching= dropped into boiling water for a minute or so). Blenders use high speed spinning that causes oxidation and can destroy enzymes. They are not the best for high iron content foods that oxidize quickly. Lemon can be added to reduce this but you will need to consider taste.

Juicing produces very high nutrient availability and this promotes healing but may also give healing crisis during juicing detoxes. Detoxification also known as ‘healing crisis’ may be a side effect of juicing for people new to juicing. While for some people this sign of impending good health is wonderful, others may not have the time needed to allow for this process. The process is where old symptoms or patterns of the past may arise transiently or you may experience new symptoms. As healing happens from the inside out, from the top down and from major to minor organs/systems or in reverse order of symptom pattern, you can observe the transition.

To limit or reduce the experience of a healing crisis (for the time challenged) smaller measures are taken over a longer time. You may consider combining your juices into a blender to get benefits of both.

Other important things to remember are to include plenty of water when juicing. Water helps to cleanse and remove wastes from our system. Lemon will loosen and bring out mucus and is good for liver cleansing. Lemon is not acidic to the body, it is alkaline.

Fasting

You may want to consider a juice fast. Fasting causes the liver to convert glycogen stores to glucose and energy. Body fat can be used to ATP but it cannot generate or reform glucose which is needed to supply the brain and central nervous system. Proteins are broken down and used to produce this glucose. In order to prevent protein catabolism, juicing can supply the glucose needed instead. With juice fasting there is less ketosis (byproducts of fat metabolism) which can prevent toxic build up during the fast.

When NOT to fast: pregnant, nursing, underweight, fatigue, low immunity, low blood pressure, colder weather, nutritionally deficient.

Raw foods are very yin and so an excess of this is not recommended for people with excess yin conditions. Ensure in this case to include plenty of cooked warming foods in the diet to balance out the raw food intake. You may use your blender to make purée soups for example.

Certain types of fruits and vegetables can also assist with particular health conditions or be used for target specific organ cleansing.

Fruit juices:

Apple – liver, intestines

Black cherry- colon, menstrual problems, gout

Citrus – cardiovascular disease, obesity, haemorrhoids, varicose veins

Grape – colon, anaemia

Lemon – liver, gall bladder, allergies, asthma, cardiovascular disease, colds

Paw paw – stomach, indigestion, haemorrhoids, colitis

Pear – gall bladder

Pineapple- allergies, arthritis, inflammation, oedema, haemorrhoids

Watermelon – kidneys, oedema

Vegetable juices:

Beetroot – blood, liver, menstrual problems, arthritis

Beetroot greens – gall bladder, liver, osteoporosis

Cabbage – colitis, ulcers

Carrot s- eyes, arthritis, osteoporosis

Celery – kidneys, diabetes, osteoporosis

Comfrey – intestines, hypertension, osteoporosis

Cucumber – oedema, diabetes

Garlic – allergies, colds, hypertension, cardiovascular disease, high fats/high cholesterol, diabetes

Jerusalem artichokes – diabetes

Leafy greens – cardiovascular disease, skin, eczema, digestive problems, obesity, breath

Parsley – kidneys, oedema, arthritis

Potatoes – intestines, ulcer

Radish – liver, high cholesterol, obesity

Spinach – anaemia, eczema

Watercress – anaemia, liver intestines, breath

For weight loss include:

More of: grapefruit, lemon, cucumber, greens, parsley, spinach

Less of: apples, grapes, oranges, carrots

 

Makensi Caldwell – Certified Bodytalk & Holographics Practitioner, Bachelor of Nutritional Medicine

Cleansing Summer Salad for Post-Holiday Overindulgence

This is a modified version of a recipe that my sister and I created.

If you’ve let yourself go a little too loosely over the Christmas feasting period, and are keen to break free of that sluggish bog before the New Year has taken over, this is the recipe for you.

The Chinese medicine pathology is labelled as food accumulation in the middle burner, and more than likely, if the break was accompanied with excessive alcohol consumption, damp-heat in the stomach and large intestine.

Based on what we know about the enteric nervous system and the chemistry of the gastrointestinal tract (GIT), eating to excess will generally leave you with a feeling of slackness. It can also cause symptoms such as reflux, indigestion or heart burn, nausea, bloating and sensitivity to certain foods. Excessive food consumption can also give you a generalised feeling of inflammation such as aches and pains, loose stools, pain or burning on passing, phlegm or cold and flu symptoms. All of these drawbacks are exacerbated by drinking large amounts of alcohol and can even feel similar to a week-long hangover.

 

Eating to excess will generally leave you with a feeling of slackness.

 

This recipe helps to re-establish the gut health and move the accumulated gunk through to the other end. In traditional Chinese medicine (TCM) terms, we are looking to alleviate this accumulation, clear the heat (inflammation), and moisten and nourish the Middle Burner (GIT).

Ingredients (roughly 6 servings)

2 cucumbers

1 large bunch of coriander

1 or 2 fresh chilies

1 small handful of sesame or sunflower seeds

2 cups sprouted lentils or sprouted mung beans

Dressing

1 nub of fresh ginger

As much garlic as you like

Juice of 1 or 2 limes depending on taste

2 tbsp. sesame oil

2 tbsp. soy sauce or Tamari

1 teaspoon of raw sugar or coconut sugar

(This recipe is great with boiled quinoa as a protein addition if you are so inclined)

How to sprout lentils and other beans 

  1. Buy whole green lentils or mung beans, rinse them and let them soak in a large jar or container for 12 hours or maybe a little longer for mung beans. (Make sure you leave a little excess room in the jar because they expand to about double the original volume).
  2. Drain the water and cover with a tea towel or breathable membrane to keep the air flowing and the bugs out.
  3. Repeat the rinse and drain about 3 times per day to keep them moist and your lentils should be well and truly sprouted by day three. They are edible at any stage after the soak but I prefer to leave them to get a nice long sprout.

Cleansing Summer Salad

Cut cucumbers into small cubes, then finely chop coriander and chilies. Add to a large salad bowl together with the sesame seeds and sprouted lentils.

Salad Dressing

Finely chop or blend the ginger and garlic and place into a small bowl or jar. Add the juice of a lime, soy sauce, sesame oil and sugar to the ginger and garlic, and stir or shake.

Note:

The longer that you let this dressing sit before adding it to the salad, the garlic and ginger will lose its spice so depending on how you like it, you could let it soak for a day or just eat it fresh. Adding the chilies to the dressing rather than to the salad will have a similar effect, so if you like it mild let it soak!

Hugh Hayward – Chinese Medicine Doctor (CMD), Bachelor of Health Science, Diploma An Mo Tui Na Massage

10 Tips for a Healthier Christmas

With the festive season fast approaching, we’re prone to indulge in more of the finer, and unfortunately more unhealthy things in life. Here’s our top 10 tips to try and be healthier over Christmas to avoid a sluggish January.

#1 – Make your own sauce

Christmas feasts are usually accompanied by sauces that are on the unhealthy side of the fence. They usually have additives and are high in sugar; in fact some mayonnaises have more sugar than coke! Make your own apple sauce by simmering peeled green apples in water, adding cinnamon and mashing up. Make your own gravy by adding some gluten free flour and the crusty bits off the bottom of the roasting tray with water in a pot. You can even make your own mayonnaise using healthier oils like rice bran oil or cold pressed grapeseed oil.

#2 – Lay off the soft drinks

Try to keep soft drinks off the shopping list, instead opting for mineral or soda water with some sliced fresh fruit in it. You could also make an iced tea by steeping green or black tea bags in cold water overnight, then adding some xylitol or honey to sweeten and some fresh fruit to flavor it.

#3 – Buy organic or free range meat

Buying organic meat is one way to avoid added hormones and antibiotics that can come as an added extra with your meat. Pork and chicken in particular are raised in factory farms with no access to move around and no natural light. Not only is this inhumane, it also means that the meat has a poor fatty acid profile and is not great for your health. If you can’t afford organic, then go free range and grass fed.

#4 – Use smaller plates and bowls

Most of us are bound to go back for a second helping at the Christmas table, but did you know that we eat with our eyes and not with our stomachs? Researchers have shown that we put way more food on a larger plate, but it doesn’t necessarily make us fuller. If you start with a smaller plate, even if you have seconds you’re likely to end up eating less, without feeling any less satisfied.

#5 – Have easy access to water

Seems simple, but often we forget to drink water as we’re celebrating. Have a dedicated water cooler sitting in prominent view with cups at the ready so you and your guests can easily stay hydrated.

#6 – Go gluten free

Keeping your meals gluten free will take the pressure off your digestive system, which is really under the pump at Christmas time. This is easily achieved by eating meats/fish/seafood and salads or veggies with your homemade sauces. Buy wholegrain rice crackers for dips and opt for a bread-free breakfast – buckwheat pancakes would be a great choice.

#7 – Make a sugar-free Christmas cake

If you’re handy in the kitchen you might want to consider making some desserts with sugar substitutes like xylitol. You can try this easy recipe for a delicious gluten-free Christmas cake. Learn how to use sugar substitutes here.

#8 – Move your body

Commit to exercising over the Christmas period to help your body deal with any excess calories that is thrown at it. Even committing to walk for 20 minutes each day will help to prevent sluggishness and keep your body moving.

#9 – Drink apple cider vinegar

Having a teaspoon of apple cider vinegar in some water before meals will help to stimulate the release of stomach acid and digestive enzymes to help you break down your food. This is particularly useful on Christmas day when we can often be eating two very large meals.

#10 – Drink wisely

You may enjoy a tipple during the holidays, which can leave you feeling less than fresh come January. Opt for drinks like vodka, fresh lime and soda or red wine, rather than beer or mixed drinks. If you are having beer, make it preservative free and go for an organic or low preservative wine. Make the effort to drink one glass of water between each drink and your body will thank you!

 So, are you ready to celebrate? Here’s to a fabulous festive season and fabulous health at the same time!

January is the perfect time for a detox! Book an appointment with one of our naturopathic experts in January to help you feel great after Christmas. Call us on 07 3367 0337 now!

10 Reasons to Eat Chia Seeds

Chia Seeds, the tiny black and white seeds originating rom Mexico and Guatemala, have been touted as a superfood with good reason. They are a great addition to any diet and can help with a wide range of issues. Here are our top 10 reasons to eat chia seeds.

1. High in omega 3

Chia seeds are an excellent source of vegetarian omega 3, with one 15g serve containing over 3g of this essential fatty acid. Omega 3 is essential for heart health, brain function, reducing inflammation in the body and more.

2. Helps keep you bowel healthy.

A daily dose of chia seeds will help to provide fibre that can prevent constipation and colon cancer. Each 15g serving of chia contains 5g of fibre in a blend of soluble and insoluble forms. This helps to improve digestive health, preventing constipation and potentially colon cancer down the line.

3. Helps to heal your digestion

The soluble fibre and mucilage (i.e. – slime) in chia seeds helps to heal your gut and provides fuel for the trillions of good bacteria living in your gut. By presoaking your chia seeds overnight you’ll release the mucilage and help it to sooth and heal your intestinal lining.

4. Improves gut immunity

By providing fibre to feed the microorganisms in your gut chia seeds can improve your immunity. 80% of your immune system is in your gut and it is all dependent on your ‘good guys’ (ie probiotics) to keep your immunity up and running.

5. Good source of protein

Chia seeds contains 8 essential and 9 non-essential (your body can make them) amino acids. It also has 20% protein and can add to your daily intake. Protein is essential for muscle building, mood balance, sleep, hormones and so much more!

6. Antioxidant boost

Chia seeds have an ORAC antioxidant value of 10,250 which is pretty darn high. This means that it has powerful antioxidant nutrients that can help to fight free radicals in the body. Less free radicals means less chance of disease.

7. Great for diabetics

The fibre in chia seeds helps to slow the absorption of sugars in the intestine, leading to a slower and more regulated release of sugar into the blood. This is great for balancing blood sugar and diabetics, who require a steady level of blood sugar to prevent becoming hyper- or hypo-glycemic.

8. Great for detoxification

The insoluble and soluble fibre in chia seeds make them an excellent adjuvant to any detoxification program. Eating 1 tbsp, presoaked in water each day helps to bind toxins in the gut and carry them though the bowel for excretion.

9. Improve heart health

Chia seeds have been found in a study to decrease blood pressure and C-Reactive protein, a sign of inflammation. They may also reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. This may be due tot eh presence of omega 3 which has longstanding evidence for its benefit in cardiovascular disease.

10. Good source on minerals

Chia seeds are an excellent source of calcium and magnesium and also contain iron, potassium and manganese. Eating chia seeds in their raw, uncooked form will help to maximize absorption of these minerals.

Now you know how amazing chia seeds are for your health, you need to know how you eat them. Chia seeds can easily be sprinkled onto muesli, salads and yoghurt, or added to smoothies. The best way to eat chia is presoaked, just in some water overnight then used in smoothies, cereals with fruit or yoghurt. You can also make a chia pudding, which is delicious and allows you to get a good amount of chia in so you can take advantage of all the health benefits.