Facts about fibre-licious foods for a fantastic healthy you

Facts about fibre

Many people know that more fibre is needed in their daily diets and some of us don’t quite consume enough. Consuming more fibre can help in many different ways. Some people may need it to lower cholesterol or blood sugar, or simply to help with regular bowel movements.

According to a panel of Canadian and US scientists, the daily intake of fibre for women aged 50 and under is 25g, and for men its 38g. Women over 50 require 21g and men require 30g. This isn’t because as you get older, you need less, it’s because as you age your body doesn’t need as many calories.

Unfortunately, many of us in North America only consume 50% of the recommended daily intake. So why is it so important for us to get the full recommended daily intake and why is this so detrimental for our health and well being? The issue is that by not consuming atleast the recommended daily intake of fibre, we could be putting ourselves at a bigger risk of some major health issues, ones that are bigger than irregular bowel movements.

Before society was introduced into todays processed fake fibres lots of different whole foods contained a whole whack of healthy mixed fibres – whole grains, beans, fruits and veggies. Sadly today, companies are adding in isolated (bad) fibres in powder form to foods that should not even contain ANY fibre at all. The simple question still remains ‘but why?', no one knows. Lets look at how fibre can help you avoid some major health issues;

Heart Disease

Data and previous studies have shown a link that fibre prevents cardiovascular disease. It has been found in a past study that there was a lower risk of heart disease in people that reported eating the most fibre.  These studies also showed that the foods that helped protect the cardiovascular system the most were grains, and the fibre found in them.  One thing that scientists however are uncertain of, is if the fibre protecting our hearts is soluble or insoluble fibre. This is due to fibres link with cholesterol – soluble fibres seem to reduce cholesterol, where as insoluble fibres do not. The best way to protect your heart and keep you pumping is to eat a balanced mix of whole grains, fruits and vegetables to keep you covered, instead of processed fibres such as those added into yogurts and frozen deserts etc. This way your keeping the full fibre package in your diet.

Diabetes

Once again, evidence has shown that fibre is also linked to another huge health issue today, diabetes. Just like heart disease, incorporating fibre from whole foods in your diet such as whole grains, fruits and vegetables is linked to a lower risk of diabetes.

Results from 2 studies – one on 65,000 women, and another on 43,000 men, showed that those who reported eating the most fibre from grains (approx. 8g) showed a huge 30% less risk than those consuming the least amount (approx.. 3g). Scientists believe that it’s the gummy-like soluble fibres in oats and barley tend to keep blood sugar levels under control. This could potentially be because of the idea that fibre slows down absorption of carbohydrates in foods, so blood sugar levels do not peak.

Colon Cancer

Since the 80’s as time and technology have progressed, the idea that fibre can prevent colon cancer is still somewhat inconclusive. Over 3 years, 700 people were told to eat 13.5g of wheat bran and another 700 were told to eat only 2g daily. At the end of this study, those consuming more fibre had no fewer pre-cancerous colon polyps that those consuming a lot less. A second study was conducted, that this time included 2000 people over 4 years. The first 1000 were told to eat a low-fat diet rich in fibre (36g daily) from whole foods, and the second 1000 people were to eat their normal diet. Once again, at the end of the study, those consuming a low-fat, fibre-rich diet had no fewer polyps. A third and much larger study by EPIC (European investigation into Cancer & Nutrition) who tracked 500,000 people in 10 countries over 5 years this time.  This time, the results were a success – the people out of those 500,000 who were consuming more fibre showed a whopping 40% lower risk of colon cancer.[1] So why is it possible that two studies failed, and one showed huge success? It is possible that its not just about ‘fibre’, but rather something about fibre-eaters that lowers their risk. Although lowering the risks of heart disease and diabetes is larger, cancer may possibly be prevented by consuming more fibre over a more lengthly period of time.

Obesity

What if eating fibre rich foods could also help you maintain your weight? Fibre can potentially slow down the rate of food leaving your stomach, keeping you full for lengthier periods of time. A study on approximately 75,000 women who increased their fibre by 12g daily, had an 8lb weight loss. A second study was with 22,000 men who increased their fibre by 20g and had a weight loss of 12lbs. This weight loss is based on eating high fibre whole foods, as opposed to high-fibre snacks and foods that are still high in calories.

So whats the difference – Isolated and Natural fibres

As mentioned previously, nowadays companies are adding in isolated fibres – Inulin, cellulose, and oat hull fibres to foods and labeling them with ‘added fibre’. This type of fibre is not naturally occurring. In order for fibre to be helpful, it has to be soluble or insoluble to help with certain conditions. For example, to lower bad cholesterol, fibre has to be soluble and viscous. Inulin, a non-natural fibre, is soluble but not vicous so it wouldn’t have the same effects on the human body as a natural fibre.

When talking also about regularity, Inulin and other false fibres are eaten up by the gastrointestinal tract before making it through. Therefore, they don’t help with this either. The only thing these types of fibres can do for you, is to give you regular gas build up and other gastrointestinal issues. Who wants that? The scary thing is that both isolated and naturally occurring fibres are all labeled the same on food products. So whats the best way to ensure your getting the good stuff? Whole foods!

Add in these super foods to your daily diet to ensure a fibre-rich, super healthy lifestyle and find out what health problems you could help youself avoid.

Hemp

• Contains good cholesterols, reduces imflammation, and improves circulation and is amazing for lowering your risks of heart disease.  
• Contains high quality lean proteins needed to naturally balance blood sugars and improve circulation; great for helping those with diabetes and also helping to avoid it.
• Natural appetite suppressant , high in fibre, leading to reduced cravings for sugary, starchy foods. Users have reported losing up to 1lb per day in some cases; fabulous for those with obesity concerns and weight loss.
• Helping to clear bowels, fantastic for helping with regularity.
• Natural hemp oils found in hemp hearts contain plant sterols reducing risk of colon cancer.

Quinoa

• High in magnesium which helps with keeping blood vessels healthy, improving cardiovascular health and reducing risk for heart disease.
• High in manganese, magnesium, folate, and phosphorous preventing diabetes and aiding those with it.
• Low in calories. Full of vitamins and minerals to aid breakdown of fats. Perfect for those wanting weight loss, or those needing help with obesity.
• A complete protein, high in fibre, making it easy to digest so the body doesn’t have to work hard to break it down or store it in the stomach for long, helping with regularity.
• Reduces secretion of bile acids which are linked to colon cancer.

Oats and Oat products

• Lowers cholesterol, aiding in lower risks of heart disease.
• Balances blood sugar levels reducing diabetes risk and diabetic complications with those already diagnosed
• High in soluble fibre, aiding in slower digestion and an extended sensation of fullness, helping those with weight loss and/or obesity.
• Helps to rid the body of toxins due to high soluble fibre, helping with regularity.
• Anticarcinogenic due to high fibre content, aiding in colon health and preventing colon cancer.

Chia

• Reduces levels of imflammation in the heart, prevents fatty deposits and supports cardiovascular health helping with the prevention of heart disease.
• Stabilizes blood sugar. Supporting diabetes  prevention and conditions.
• Reduces cravings for sweets, boosts metabolism, and high antioxidant, great for weight loss and management and those struggling with obesity.
• Easily digestible and high in fibre helping you with your regularity and prevention of colon cancer.

Cacao

• Highest dietary source of magnesium, supporting your heart, decreasing blood pressure, lowering bad cholesterol, and dilating blood vessels, amazing for heart disease prevention
• High in dietary fibre and rich in antioxidants (richest natural source!) aiding with regularity, obesity, and the prevention of colon cancer. 

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[1] http://www.ncbi.nlm.nih.gov/pubmed/12737858

Raw Cacao for Ravishing Skin

Were you ever told when you were younger if you ‘eat too much chocolate you’ll get bad skin!? If you didn’t know already, then you’ll be pleased that it’s not in fact chocolate (in raw cacao form that is!) that contributes to poor skin health. Raw chocolate, known as cacao, or ‘food of the gods’ has actually shown to be extremely beneficial for our skin’s health, along with an abundance of other superb health benefits due to its pure, antioxidant rich and nutrient dense composition. By consuming raw cacao on a daily basis, you are actually benefitting your skin in so many ways that you may not have ever known, providing it with a true medicine straight from nature. So stay away from processed and highly sugared chocolate bars and get chomping on that raw cacao!

Raw cacao and its sky rocketing amounts of amazing antioxidants are what make raw cacao contribute to super skin. Collagen, found naturally in our skin, decreases as we age eventually leading to droopy and weathered skin. The aging process can also sped up by environmental pollutants, free radicals, and damage from the natural sun in todays busy world. The good news is that natural flavonoids, an antioxidant, found in Cacao helps to protect collagen in the skin, helping to slow down the aging process. These same flavonoids also improve skins appearance and texture by increasing blood flow to the skin, delivering healthy beneficial nutrients faster while decreasing the skins sensitivity to light, helping to protect our skin from harmful UV rays.

These fantastic flavonoids along with a substantial amount of natural sulphur found in cacao, have also been shown to improve skin conditions such as eczema, psoriasis and even acne. Increased blood flow to the skin from cacao’s large antioxidant content results in better delivery of nutrients and the removal of nasty toxins from the blood, expelling them for good from the body. For those who may currently suffer with acne or oily skin, don’t fear - cacao can aid and benefit your skin too. Cacao aids your skin to help reduce overly oily production by gently and slowly drying it out. Its antimicrobial properties may help reduce inflammation, so those pores won’t become blocked and those unsightly and unwanted pimples will slowly dry away. Toss or sprinkle raw cacao into homemade baked goods, smoothies, oatmeal or simply eat on its own and start to notice a difference in your skin with cacao’s super-cleansing content!

For delicious recipe ideas on how to use Mum's Original Raw Cacao Nibs, Cacao Powder, Coconut Cacao Nibs or Cacao Beans for better skin from the inside out, visit us at www.mumsoriginal.com.

Berry Chia Pudding

This berry chia pudding is easy to make and full of vitamins, protein and anti-oxidants while bursting with berry flavors. Great as a pudding or fun as a popsicle, this one is sure to please everyone!

• 3/4 cup water
• 5 Tablespoons Mum's Original Premium White Wholeseed Chia 
• 2 cups washed blueberries
• 1 cup washed raspberries
• 1/3 cup Mum's Original Delores Hemp Hearts
• 3 Tablespoons Mum's Original Banana Powder
• 1 Tablespoon Coconut Oil (optional)
• 3 Tablespoon Mum's Original Coconut Sugar or 2 tablepoons raw honey
• 1 teaspoon Mum's Original Cacao Powder
• 1/4 teaspoon vanilla

1. Add chia and water, stir and soak for 20 minutes.
2. Once soaked, blend chia mix with all other ingredients in a high speed food processor until mixed well (2-3 min). Blend  longer for greater smoothness. Makes about 2 cups.

TURN THESE INTO FROZEN CHERRY CHIA POPSICLES:

1. Make berry chia pudding as above.
2. Take 12 cherries and gently split down middle and remove pit.
3. In an ice cube tray, place a teaspoon of berry chia pudding at bottom of each ice cube spot. Add in cherry and fill pudding to top of ice cube tray.
4. Place a small miniature wooden popsicle stick (or piece of wooden skewer) into cherry center.
5. Place in freezer for 3 hours. Remove, run back under hot water and pop out. Kids will love them!

Choco-Strawberry Chia Jam

Gluten Free, Nut Free, Soy Free, Corn Free, Vegan (option), WFM ‘Health Starts Here’ approved!

This jam is an excellent summer go-to for amazing flavors of local and ripe fruit. By adding in the live and raw Mum's Original Whole Seed Chia and the super anti-oxidant rich Mum's Original Cacao Powder, the jam goes from a nice-to-have to a must-have for an incredible source of super-sweet health.

Ingredients:

• 5 cups washed & chopped strawberries (approx 900g or 32oz)
• 2 tablespoons fresh lemon juice
• 1 cup raw honey (or 1 cup Mum’s Original Coconut sugar)
• 4 tablespoons Mum’s Original White Whole Seed Chia
• 1 tablespoon Mum’s Original Cacao Powder

Directions:

1. Prepare 4 small mason jars with lids washed and cleaned, place in a cook pot and cover with water. Bring to a boil and then turn to low heat.
2. Place strawberries and lemon juice in a large pot.  Place on stove top and turn heat to medium/high. Cook for 6-8 minutes, while heating up mash the strawberries with a potato masher.
3. Add honey stir in and turn to high, keep stirring and bring to a hard boil (meaning that mixture will not subside when you stir it). Keep at a hard boil for one minute and continue stirring. 
4. Turn heat down to low, add chia, vanilla and cacao powder. Simmer for 15 minutes or until desired consistency.
5. Take each mason jar and remove from water, carefully add in jam mixture to mason jar. Cover with lid and lightly tighten lid. Repeat until jam all bottled.
6. Wait 10 minutes and the gently tighten each lid by hand.
7. Place in fridge – will keep up to 7 days.

Spicy Turmeric Hempuccino – By Superfoodie Christa Collie

This drink is a delicious way to naturally detoxify with liver cleansing and anti-inflammatory roots turmeric and ginger. The raw Cacao Powder gives a powerful punch to your immune system and the Delores Hemp Hearts provides great vegan whole protein. Whether you make it hot or cold, enjoy!

Ingredients

1 cups filtered water
1 tbsp Mum's Original raw Cacao Powder
1 tbsp Mum's Original Delores Hemp Hearts
1 tsp turmeric powder
1 tsp Mum's Original Coconut Sugar
1/4 tsp cinnamon powder
1/8 tsp Mum's Original Himalayan Rock Salt

1/8 tsp cayenne pepper (depending how spicy you like it!)

2 ice cubes
 

**to boost the indulgence, add 1 tsp melted coconut oil

Directions:

Blend all ingredients in high speed blender (Vitamix or Blendtec) and enjoy! For a hot version, simply heat the water to desired temperature and omit the ice cubes.

About our Superfoodie:

Christa is a plant-based food lover and aspiring nutritionist. Since her diagnosis of Celiac Disease 11 years ago, she has slowly discovered how foods, especially superfoods, have an immense impact on healing the body naturally. A loving wife of over 11 years, she makes Calgary her home, and the mountains her playground. You can find more about Christa’s  journey and passion for health and well-being at her blog here.

Raw Cacao for a ‘mighty main’!

We all love a bit of chocolate…but who knew that our hair did too! The cacao tree is a little strange looking but beautiful tree, in which the cacao pods actually grow from its trunk, and not the branches like other trees. One thing we now know for sure, is that cacao’s health benefits for your hair, is something that is definitely not strange, and will make your ‘main’ shine out from the rest of the pack!

The cacao tree is one of the most top nutrient rich botanical plants, making raw cacao a necessity towards beauty and wellness.  An ingredient found in cacao, called sulphur, is the secret beauty mineral that is responsible for providing the correct super growth nutrients. By adding raw cacao (processed chocolate is not the same) into your diet, you can provide your hair with that added boost to help it grow long and strong which is excellent for people suffering from hair loss or a slow growth of hair, or those of us that just want healthier locks. Raw cacao adds shine and vibrancy while significantly improving the general health of hair.

Environmental toxins also play a role in the health of our hair. In today’s society, many toxins roam in the environment around us that are harmful to our health and wellbeing. In addition, poor food choices also contribute to poor hair due to high BAD fats and little nutrition. By eating antioxidant rich food like cacao, you help your body  fight free radical damage so it can repair itself whenever needed, including the cells that make up hair follicles. Antioxidant rich raw cacao powder is at the top of the antioxidant measurement table:  ORAC (Oxygen Radical Absorption Capacity) chart, with a whopping 28,000 antioxidant level per 100g – higher than green tea…so goodbye dull hair and hello healthy hair from raw chocolate![1] [2]

Another fabulous nutrient in raw cacao is its protein content. Not only is protein needed inside and out for growth, repair and maintenance, it can externally be used additionally to coat the hair, adding strength and therefore preventing breakage. Try out this amazing nutrient dense conditioning hair mask to leave your hair feeling soft, looking shiny, with super-strength!

To get started take:

·        6oz plain yogurt
·        2 tbsp Mum’s Original Cacao Powder
·        3 tbsp coconut oil
·        2 tbsp honey

1.      Combine all of the above ingredients until you reach a cake frosting consistency.
2.      Section hair, and apply mixture from root to tip concentrating more on the ends if you have dry, brittle ends.
3.      Once your hair is fully covered, cover with a shower cap or plastic wrap and your hair soak up the goodness for 30-45 minutes. Shampoo and condition your hair like normal and style.

VOILA! Soft, supple and ready for anything hair! Plus…. Your bathroom will smell absolutely divine! What a bonus.

For delicious recipes on how to use raw cacao daily for its full benefits inside and out, visit www.mumsoriginal.com and enjoy!

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[1] http://www.creativehealthinstitute.com/blog/raw-cacao-tops-the-table-of-orac-values-for-common-foods/

[2] http://pubs.acs.org/doi/abs/10.1021/jf0344385?prevSearch=cacao%2Bantioxidant&searchHistoryKey=

Help beat heart disease with these top heart-healthy superfoods

Cardiovascular Disease (CVD),  are a group of disorders of the heart and blood vessels.  Heart attacks and strokes are the most common form of CVD which are basically blockages that prevent blood from flowing to the heart or brain.  CVD is the leading cause of death in North America and especially those with diabetes.  This prevalent disease  kills more North Americans each year than all of the different forms of cancer put together. [1] Along with a healthy lifestyle including regular exercise, no smoking, blood pressure checks, and maintaining a healthy weight - you can help beat CVD by using one useful weapon….superfoods.

Powerful antioxidants found in a variety of superfoods help to fight off harmful free radicals which also contribute to a heart disease and a whole number of health issues such as diabetes. In addition, a diet that includes superfoods containing high fiber, Essential Fatty Acids and anti-inflammatory properties all work to reduce LDL (bad) cholesterol levels, chronic inflammation and blood clotting in the human body which are other nasty contributors to CVD and diabetes.[2]

You can easily decrease your risks of developing CVD and diabetes by using these top delicious superfoods daily and help to maintain a healthy heart:

Wheat Free Oats

• High in fiber, folate and essential fatty acids.
• Helps keep arteries clear and levels of bad cholesterol down.
• Keeps you feeling full for longer, reducing cravings for unhealthy, sugary snacks.
• Consuming low glycemic Oats/Oat products can help reduce your risk for developing diabetes which is a risk factor for heart disease.
• Opt for nutrient dense, high fiber quick flake or steele cut oats for maximum benefits as opposed to instant options -  they contain bad for your body sugars that your body doesn’t need.
• Reach for Oat Flour instead of White Flour to increase fiber content in baking and cooking.

Raw Cacao

• Blood thinning effect helping to avoid blood clots and reduce stress on heart.
• Reduces inflammation in the body.
• Contains oleic acid, a heart healthy monounsaturated fat that can help to reduce blood pressure.
• One of the richest natural sources of antioxidants (a staggering 98,00 ORAC score for raw cacao powder), higher than red wine and green tea. These antioxidants help improve blood vessel dilation and lower LDL (bad) cholesterol.
• 1 to 2% of cacao is Theobromine (an anti-bacterial) which helps to dilate blood vessels resulting in the heart not having to pump as hard.
• An excellent source of magnesium which relaxes blood vessels.
• Ensure 2 Tablespoons a day of raw cacao nibs or raw coconut cacao nibs for benefits, and ensure that raw cacao powder is used instead of the over processed and nutrient deficient Dutch or processed cocoa powder.

Quinoa

• Good source of magnesium – a mineral that helps relax blood vessels.
• Works as a prebiotic, providing the body with healthy bacteria to help fight off damaging free radicals.
• Help to reduce LDL (bad) cholesterol levels and blood sugar.
• Long term studies indicate that 6 servings of whole grains per week can help slow the progression of atherosclerosis (plaque that narrows blood vessels) and stenosis (narrowing of the diameter of arterial passageways).[3]
• Swap out your gluten rich pastas and high starch white rice dishes for nutrient rich quinoa ones.

Goji Berries

• Reduces LDL (bad) cholesterol levels and increases HDL (good) cholesterol.
• Contain cyperone (an active ingredient), a sesquiterpene that benefits the heart and blood pressure.
• Anthocyanins (the red flavonoid pigment in Goji berries) help to maintain the strength and integrity of coronary arteries.
• Rich source of four polysaccharides can help to reduce blood pressure.
• Can neutralize free radical superoxide by up to 40%.[4]
• Use gojis instead of high sugar low nutrient dried fruits like raisins or apricots. A handful a day keeps CVD away!

White Chia

• Reduces blood sugar swings by up to 40% as it slows down the conversion of carbohydrates to simple sugars – beneficial for diabetics and therefore reducing risk of heart disease.
• Helps to thin blood up to 22% so your heart doesn’t have to pump as hard without affecting coagulation.
• Extremely high Essential Fatty Acid content (3:1 - Omega 3:Omega 6) which supports our cardiovascular system.
• 2-4 Tablespoons of chia a day will have huge heart effects. Simply sprinkle on foods that you use!

Coconut

• A natural anti-viral, anti-bacterial and anti-microbial which help to eliminate bacterial/viral lesions on artery walls.
• Can reduce LDL (bad) cholesterol levels and reduce insulin levels.
• Regulates blood cholesterol levels as well as triglycerides to help with heart disease prevention.
• Coconut sugar is a low glycemic natural sweetener that will decrease body's insulin levels and keep liver-fat-forming-fructose to a minimum!
• Extremely high fiber in Coconut Flour to help reduce bad LDL and increase the healthy HDL.
• Prevents oxidization of cholesterol, one of the main causes of atherosclerosis.
• Swap out bad flour choices for coconut flour. Use coconut oil in lieu of canola or olive oil when frying and opt for coconut sugar for baking and daily use as a sweetener. Your heart will thank you.

Banana

• Contains oleic acid, a heart healthy monounsaturated fat that can reduce blood pressure.
• High in fiber which helps control blood sugar levels by slowing down the release of sugars from the digestive tract, therefore reducing your risk of heart disease later in life.
• Soluble fiber content helps lower cholesterol levels by promoting the excretion of bile to excrete bad cholesterol from the body.
• Eat a banana a day, or more simply use 1-2  Tablespoons of banana powder in smoothies,  add to  dips, use in salad dressing and in baked goodies.

Visit us at www.mumsoriginal.com to find out more about these amazing super healing superfoods and how to use them with our fabulous recipes!!

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[1] http://www.cdc.gov/nchs/fastats/lcod.htm

[2] http://www.ncbi.nlm.nih.gov/pubmed/16407732

[3] http://www.ahjonline.com/article/S0002-8703(04)00507-1/abstract

[4] http://www.ncbi.nlm.nih.gov/pubmed?term=chinese%20study%20on%20goji%20and%20SOD

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Breakfast of (Miniature) Champions – Why Kids Need Breakfast

Guest post by co-founder and Superfoody, Ann Barnes

Breakfast: the First Academic Frontier

Studies show that fewer than half of us are eating breakfast with real adverse effects: especially for children. Studies conclude that students who eat school breakfast increase their math and reading scores as well as improve their attendance, memory, concentration, problem-solving ability and test scores[i]. Study after study proves what educators have long believed to be true: when children’s basic nutritional and fitness needs are met, they have the cognitive energy to learn and achieve. In addition, the lack of breakfast consumption over the last 40 years also mirrors obesity rates. Simply stated: breakfast is an essential part of a child’s life.  

Breaking the Fast

The term ‘breakfast’ literally means literally means “breaking the fast”. After fasting all night, a developing body (and brain) needs a number of things: great carbohydrates (fiber), complete protein and healthy fats. When your child wakes up they have not eaten for a long time which is hard on a young person’s body as they have faster metabolisms and need constant replenishment.  For example, if your 6 year old ate dinner at 7pm the night before, a 7am rise means a full 12 hours without nutrients. The result? Insulin and glucose levels rise while the  child’s body tries to quickly rebalance itself. If nutrients are lacking over time, the body will start to effectively  ‘stockpile’ energy (or fat) when the child does eat in order to quickly store food as fat for future use. This creates a cycle of stress on the body and potential pediatric weight gain.

Avoiding Childhood Obesity - Eat to Lose:

Studies indicate that with a healthy breakfast children are more likely to lose excess weight and maintain weight loss. In one American study, they reviewed thousands of adolescents for five years and found that: teens who ate breakfast (with more daily calories)  had a lower Body Mass Index even though they ate more calories in a day. Other studies have prove that breakfast  helps to jump starts the metabolism, helping kid feel fuller for longer while decreasing bad snack desires. In one study they reviewed the brains of children and found that those who ate breakfast were far less likely to be enticed by the bad trans-fatty foods at lunchtime.

Not all Carbs are Created Equal

Carbohydrates, with the best choice being the complex-carbohydrate of soluble and insoluble fiber, become the brain's basic fuel. "Without glucose," explains Terrill Bravender, professor of pediatrics at Duke University, "our brain simply doesn't operate as well. People have difficulty understanding new information, [they have a] problem with visual and spatial understanding, and they don't remember things as well."

When choosing a healthy breakfast meal, look for foods with high fibre percentages that make up the carbohydrate portion. So for example a cereal that  is 20g of carbohydrate and has 18 grams of fiber is an incredible choice. Conversely, a bowl of cereal with 20grams of carbohydrate that has minimal fiber basically means that this is a bowl of sugar – as that is how your child’s body will use or metabolize the carbohydrates.

What you want to look for are “low glycemic” foods. The glycemic index is a measure of how quickly food carbohydrates are absorbed into our bodies and converted to energy. Sugary low fiber cereals are ‘simple carbohydrates’ that are metabolized very quickly causing a peak in blood-sugar levels. This sugar “high” then requires the body to try to get rebalanced by secreting insulin to stop the negative effects of this poor choice. Blood sugar levels then fall dramatically after two hours or so. These blood sugar peaks can trigger a release of hormones that can affect mood. In some children, these hormones can affect concentration and memory.

High fiber foods such as whole grains, chia, fruit, veggies and oatmeal, on the other hand, are absorbed very slowly. The result is high fiber breakfast eaters have a slow rise in blood sugar levels and the energy and nutrients last them through the morning. At one study done by Tufts University, the psychologist Holly Taylor had one group of children eat sweetened oatmeal for breakfast while another ate Cap'n Crunch cereal with the same sugar content. Afterwards, both groups were given academic tasks. The oatmeal eaters did up to 20 percent better than the Crunch eaters. To Taylor, that shows that "the children were remembering more information … after having eaten oatmeal." Although both cereals had the same sugar levels, Taylor says that the oatmeal had more protein and fiber, and therefore a lower glycemic index.

Perfect Protein

Protein is important to have at every meal, especially first thing in the morning. Most importantly, the protein needs to be complete so that the body can utilize it immediately. Research shows that a high protein breakfast results in feelings of satiety for longer periods and better food choices throughout the day if your first meal has protein-rich foods, such as eggs, low-fat dairy products and fiber-filled fare, such whole-grain bread, hemp seeds, nuts and oatmeal. These foods have more staying power than highly processed low fiber low protein foods such as bagels, muffins, donuts and sugary cereals.

Oh Omegas!

Good fats are also an important part of a healthy start to a little one’s day. Make sure that you avoid any trans-fatty acids found in many processed foods like donuts, cookies and snack foods. Also lay off the saturated fat that is high in meat and dairy products. Instead, opt for healthy fats found in essential fatty acids (EFA) – Omega 3 and healthy Omega 6. The EFAs are needed for:normal brain function; growth and development; bone health; and regulation of metabolism. Great sources of vegan EFA sources can be found in Chia and Hemp Hearts.

In addition, Hemp Hearts are the only food source of an incredibly beneficial type of omega-6 fat called gamma linolenic acid (GLA). GLA is a direct building block of good anti-inflammatory hormones. GLA has many benefits as it helps to: regulate blood pressure; reduce inflammation; enhance immune response; defend against abnormal cell proliferation; assist in production of steroids and hormone synthesis; regulate the body's fluid balance by assisting kidney function; reduce allergic response to allergens and promote nerve transmission. So a great way to start the day is to have EFA’s daily.

Recipe of Champions

This recipe is fast and easy. Rich in fiber, vitamins and minerals the combination of oats, coconut oil, chia, hemp, goji, and coconut sugar help boost immunity and energy, decrease inflammation, provide whole protein and EFA’s, lower blood sugar levels and ensures great digestive health.

1/2 cup water boiled

1/3 cup Mum’s Original Quick Flake Oats (Gluten Free)

1/2 Tablespoon Extra Virgin Coconut Oil

1 Tablespoon Mum’s Original Wholeseed White Chia

1 Tablespoon Mum’s Original Delores Hemphearts

1 Teaspoon Mum’s Original Cacao Nibs

1 Teaspoon Mum’s Original Goji Berries

1/2 Teaspoon Mum’s Original Coconut Sugar

1/4 Teaspoon Cinnamon

Boil water. Assemble dry ingredients and place in a bowl. Pour water on top, stir and let sit for a minute.  Top with rice milk.

[i] Sources:

 [1] Bogden, J.F. Fit, healthy, and ready to learn: a school health policy guide. Alexandria (VA): NASBE, 2000;

[2] Schoenthaler, S. Abstracts of early papers on the effects of vitamin-mineral supplementation on IQ and behavior. Personality and Individual Differences 1991;12(4):343;

[3] Schoenthaler, S., Amos, S., Eysenck, H., Peritz, E., and Yudkin, J. Controlled trial of vitamin mineral supplementation: effects on intelligence and performance. Personality and Individual Differences 1991;12(4):361;

 [4] American School Food Service Association (ASFSA). Impact of hunger and malnutrition on student achievement. School Board Food Service Research Review1989;(1,Spring):17-21;

 [5] Parker, L. The relationship between nutrition and learning: a school employee's guide to information and action. Washington: National Education Association, 1989;

[6] Brown, L., Pollitt, E. Malnutrition, poverty and intellectual development. Scientific American 1996;274(2):38-43;

 [7] Alaimo, K., Olson, C.M., Frongillo Jr., E.A. Food insufficiency and American school-aged children's cognitive, academic, and psychosocial development. Pediatrics July 2001;108(1):44-53;

[8] Center on Hunger, Poverty, and Nutrition Policy. Statement on the Link between Nutrition and Cognitive Development in Children. Medford, MA: Tufts University School of Nutrition 1995;

[9] Pollitt, E., Leibel, R., Greenfield, D. Brief fasting, stress, and cognition in children. American Journal of Clinical Nutrition 1991;34(Aug):1526-1533;

[10] Murphy, J.M., Pagano, M.E., Nachmani, J., Sperling, P., Kane, S., Kleinman, R.E. The relationship of school breakfast to psychosocial and academic functioning. Archives of Pediatrics and Adolescent Medicine 1998;152:899-906;

[11] Kleinman, R.E. et al., Hunger in children in the United States: potential behavioral and emotional correlates. Pediatrics 1998;101(1):E3.

[12] Mathematica Policy Research. Children’s diets in the mid-1990s: dietary intake and its relationship with school meal participation. Final report to USDA 2001;

[13] Office of Research, Education, and the Center for Nutrition Policy and Promotion, USDA. American

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[14] U.S. Department of Health and Human Services. Guidelines for school health programs to promote lifelong healthy eating. Morbidity and Mortality Weekly Report Recommendations and Report 1996 Jun 14; 45:RR-9;

 [15] Barnard, A. Study links school breakfast, results. Boston Globe 2000 Nov 29;

 [16] Minnesota Department of Children Families and Learning. School breakfast programs energizing the classroom 1998;

[17] Murphy, J.M. et al. Effects of a universally free, in-classroom school breakfast program: results from the Maryland Meals for Achievement Evaluation. Initial Report 1999 May 4;

[18] Meyers, A.F. et al. School breakfast program and school performance. American Journal of Diseases of Children 1989;143:1234–9;

Ann Barnes, is the co-founder of Mum's Original and considers herself a "Superfoody". As a mother of two young children, Ann left her fast-paced career as an entertainment lawyer to pursue her love of health, nutrition and easy healthy-home cooking. She is the author of the healthy living book: "BETTER BEING",  which provides simple answers and recipes for clean and balanced living. Now leading an organic, gluten free and vegan lifestyle, Ann shares her healthy tips and whole food recipes to help everyone to get a little bit better.

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