Coconut-Lime Spiced Corn

This recipe is by Ann Barnes, Co-Founder Mum's Original and Superfoodie Extra-ordinaire!

With the long weekend about to begin, what better way to say 'hello summer' than a terrific tasting cob of corn. This recipe is simple to make with a new nutritious take on an old favorite. Impress your friends with your culinary art skills with little effort.

Ingredients:

5 cobs of corn (cleaned with husks removed)

2 Liters of water

1 lime

3 tablespoons coconut oil

1 teaspoon Mum's Original Rock Salt

1 teaspoon chili powder

1 teaspoon ground coriander

1 teaspoon cumin

2 tablespoons Mum's Original Slow Roasted Hemp Hearts

Directions:

1.Bring water to a  boil then add in the juice of one lime, a pinch of salt and the corn. Let cook for 10 minutes.

2. Turn off heat and cover with a lid. Let corn soak for at least 1/2 an hour.

3. In a small saucepan, add in coconut oil and heat until melted. Remove from heat and add in Rock Salt, chili powder, cilantro and  cumin. Mix well.

4. Remove corn from water and place in serving dish side by side.

5. Drizzle coconut oil mixture evenly over each cob (you can also 'brush" it on). Rotate each cob so it is coated all over.

6. Sprinkle the Slow Roasted Hemp Hearts on top and serve.

For more great superfood recipes, click here.

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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Superhero(seed) Chia for scrumptious skin!

A true superhero(seed) for your skin! Packed full of free radical eating antioxidants, these super seeds fight off toxins that speed up the aging process.  Helping save you from wrinkles and fine lines!

Chia seeds contain 3 times more the antioxidant content of blueberries and are so easily incorporated into your diet, to help ward off aging and toxins whether your 16 or 60! It’s never too early or late to start.

Chia can absorb up to 14 times its weight in water – an excellent tool for soaking up those nasty environmental toxins, toxins that speed up the aging process, along with ridding the body gently of free radicals to prevent damage to our supple skin.[1]

The vitamin and mineral content found in Chia is also extremely beneficial for skin health. Its content provides the necessary nutrients needed to sustain natural elasticity in our skin– something we lose when we age and cant produce anymore. By feeding our body with the nutrients needed to maintain skin elasticity through our daily diet– we maintain supple skin and can help ourselves look radiant and youthful even in our later years!

It’s only natural that every now and then we crave some kind of sweet treat. However, did you know that by caving in to these cravings on a regular basis actually will speed up the process of aging, making the appearance of fine lines and wrinkles appear sooner? I think we can speak for everyone here and safely say wrinkles will never be welcomed and thank goodness there is a solution to help delay the appearance of those fine lines! Chia seeds expanding super powers keep you feeling full for longer, helping reduce cravings and therefore helping to slow down the aging process.  By adding in Chia daily, you’re helping fight off aging – take that, wrinkles!

Not only are Chia seeds beneficial for your skin from the inside, they can also be used in homemade beauty products to help smooth out rough patches and maintain healthy, soft skin. Try making a super face mask jam packed full off essential fatty acids by blending some ground Chia in with an avocado. Let this mixture sit for one minute on your skin before washing off in the shower and be sure to concentrate more on rougher areas, for noticeably softer, smoother skin sooner!

[1] http://www.ncbi.nlm.nih.gov/pubmed/22505880

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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

Journal of Clinical Nutrition 1998;67(4):798S-803S;

[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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Oh-so-Handsome Hemp

Can a tiny seed really help you look your best? Surprisingly, the answer is absolutely! Hemp seeds (or hearts) contain very large concentrated amounts of Essential Fatty Acids (EFA’s) and are a fantastic source of complete protein especially for those that are vegan or vegetarian. People that add in hemp to their daily diets can experience many health benefits, both inside and out.

Super-skin

• Hemp contains an excellent source of EFA’s – Omega 3, 6 and 9, including a fantastic source of GLA’s (gamma-linolenic acid), which isn’t found often in many natural oils. With EFA’s being a very important aspect of our skins well being, all of these components contribute to healthier, well maintained and resilient radiant skin.[1]
• The natural oil found in hemp is very beneficial in treating dry skin conditions and can be found in some daily skin care products. The natural hemp oil helps to bury deep in the skin, helping the skin to regenerate new skin cells, improving its texture and appearance.

Inner harmony

• Due to the high GLA content found in hemp, these little wonder- seeds can really shorten our wait to achieving optimal health. They are an amazing source of anti-imflammatory properties, including the healthy fat ratio or 3:1 omega 6 to omega 3. This can help with health conditions such as asthma, fibromyalgia, arthritis, and even PMS! As we get older, our body’s ability to convert unprocessed omega 6 into its usable GLA form decreases, so consuming it in our daily diet is extremely beneficial.
• Hemp seeds are also jam-packed full of antioxidants that help play a role in a healthy digestive system. By keeping your immune system healthy by consuming these little miracles, you can reduce your risk of dreaded diseases such as breast, colon, and prostate cancers when paired up with a healthy lifestyle.[2]
• Hemps healthy fats help control blood sugar levels by using glucose in the blood and turning it into useful energy, which can in turn be used for sustained energy throughout the busy days we lead, or even towards a good work out.[3] Hemp also contains a high fibre content, helping to regulate healthy bowel movements throughout the day. Why not try adding hemp into your meals also; it will keep you feeling contently full for longer periods of time due to it being a natural appetite suppressant, in turn leading to helping with healthy, natural weight loss. Try it, the only thing you have to lose is pounds!

[1] http://www.atlantichealinghemp.com/hemp-contains-gla.html

[2] http://hemphealer.wordpress.com/2012/03/21/hemp-its-an-excellent-antioxidant/

[3] http://www.healing-source.com/hemp_health_benefits.htm

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Essential fatty acids (EFA’s)… Is there really anything ‘fatty’ about them?

We often associate the word ‘fat’ with the consumption of heavily processed fast foods and drinks, however believe it or not, there is such a thing as a healthy fat.  Essential fatty acids (EFA’s), also more commonly recognized as the Omega’s (most importantly Omega 3’s and 6’s) and are actually very important aspect in achieving optimal health. Our body needs both Omega 3 (alpha-linolenic acid) and Omega 6 (linolenic acid) most importantly because our bodies cannot produce them, and therefore they must be consumed in our day-to-day diet for our body to function efficiently.

So what do EFA’s actually do?

You may be thinking to yourself, whats so great exactly about these ‘fats’? Well, studies have shown that these super-fats actually contribute to a number of bodily functions that we don’t even really think about – good circulation, skin function, cell division, brain development, immune system, blood pressure and clotting, having healthy reproductive and nervous systems, as well as having anti-inflammatory properties; the list goes on and on. If I haven’t caught your attention yet, how about if I told you that by consuming more foods with a high dose of omega 3 and 6, could actually increase your energy, boost your learning capability, assist in weight loss, and could potentially save your life. They improve your good cholesterol levels in the body, actually decreasing your chances for a stroke and/or heart attack.[1]

So whats the ‘catch’?

There is none. Unless you’re a super do-it-yourselfer and like catching your own fish of course. If you are a big fish eater and eat fish twice of more a week, then your well on your way to a healthy life. If your not the ‘fishy’ type, and still want to boost your diet, heres some great alternatives. Why not toss some walnuts and berries into your green leafy salad? Flax seeds, chia and hemp are also jam-packed full of these super nutrients. Its as simple as throwing in a tablespoon of hemp into your morning yogurt, or even buying free range eggs from the grocery store.  If you lead a busy, hectic life like most of us do in todays society, fish oil supplements are also available. Be sure to buy from trusted manufacturers who guarantee that their products are free of heavy metals such as lead and mercury.

Keep in mind also, to keep you on track to becoming a ‘better being’, a good balance of both omega 3 and omega 6 is important, and that more of one can cause deficiencies in the other. Eat a good balance of these above superfoods and enjoy a healthy, happy, long life to come!

[1] http://www.ncbi.nlm.nih.gov/pubmed/10479232

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