Tricks for a Healthy Halloween

Hallowe'en is full of fun but also the  not-good-choice sugar season. But like anything, there are opportunities to make event his daunting haunting season one full of healthy choices. Here are a is a couple of healthy tricks for the haunting season:

1. Full up the kids with healthy food & protein before TorT'ing.
2. Examine all treats for choking hazards & tampering.
3. Explain to children what sugar load does to them - it's a chance to educate!
4. Eat a teaspoon of Chia to counter sugar load - balances by 40%

5. Have one treat a day - that's why it is called a treat!
6. Have kids rate candy for nutritional value or NOT and group them for best choice to worst (think about additives, MSG, coloring)
7. Eat an equal amount of fruit to candy.
8. Think about donating candy to encourage 'out-of-me' focus.
9. Make treats at home full of healthy fats (coconut oil) and healthy sugars (Coconut Sugar)
10. Walk or run the block tonight - rain or shine it's an opportunity to exercise.

Happy Hallowe'en - have FUN!

Lead a Long, Super-Life with SUPERFOOD!

The best way to promote longevity and lead a long, happy, and healthy life is simple - It starts with a good balance of good-for-you foods and a moderate daily exercise to reach a healthy lifestyle. Raw, unrefined and minimally processed foods are the best kinds of foods to eat as they jam in plenty of heart healthy and longevity increasing goodies. Make a start by cutting out foods that contain unhealthy substances as bad cholesterol, added bad sugars, trans fats and saturated fats. Its really as easy as swapping out that unhealthy, bleached and highly processed flour for a more nutrient dense flour such as oat or coconut flour that’s super high in nutrients and fiber in your yummy baked goods instead… your kids won’t know the difference! Superfoods, are becoming more and more popular, and for great reason too! Superfoods are nutritionally dense foods that are high in fiber, are minimally processed, unrefined and have shown to have many health benefits. Lets have a look at a number of superfoods that can be easily found today and after plenty of research, have been shown to be beneficial to our bodies in many ways, including promoting longevity on both the inside and out:

Brilliant berries:

Berries are famous for their large antioxidant content which is vital in assisting our bodies in fighting off harmful free radicals, and also to protect our cells from any damage, whether it be from the environment around us, or the type of lifestyle we may lead in todays busy world. Goji berries contain a whopping 500x more of the free radical fighting antioxidant Vitamin C alone, compared to that of an orange along with an abundance of other important antioxidants and healthy nutrients needed for a long healthy life. They have been called the longevity fruit and for good reason too! They are very rich in carotenoids such as beta-carotene and zeaxanthin which helps to protect our eyes retinas by absorbing blue light and acts as an important antioxidant that prevents cell damage in the eyes which could in turn lead to development of age related macular degeneration which is the leading cause of vision impairment in people over the age of 65[i]. Free radicals cause gradual cell damage that responsible for visible aging and can also boost development of some genetic and age related diseases such as cancer or dementia. Goji berries also contain a large amount of polysaccharides which causes the body to produce more human growth hormone (HGH) from the pituitary gland which can help slow down the aging process. Goji Berries are very beneficial in cardiovascular health and our circulatory system, due to their super cholesterol lowering properties, which helps to keep your heart in tip-top shape and your blood balanced - two very important aspects of a healthy human body.

Radically raw plant foods:

Raw fruits, vegetables and seeds such as hemp and chia are all part of a balanced diet with their large, naturally occurring amount of nutrients and minerals. They contain fabulous anti-cancer phytochemicals (naturally occurring plant chemicals), which provide stress damage resistance to the cells in our body and therefore help to prevent development of aging, and certain stress or age related diseases[ii]. Essential fatty acids and high antioxidant levels found in seeds such as hemp and chia, help to boost cardiovascular health by lowering bad (LDL) cholesterol levels, maintaining the health of your skin, hair and nails and therefore protecting them from signs of aging, helping to boost visual acuity, decrease the risk of developing Dementia and Alzheimers disease, along with protecting the brain from aging effects, helping to maintain alertness and mental health. Raw plant foods also contain anti-inflammatory properties, which have been associated in helping to reduce inflammation in related health issues such as arthritis, which can provide some comfort and relief to associated pain to those certain affected areas.

Great grains:

A unique polyphenol called Avenathramides can be found in oats and has the ability to keep the arteries clear and free of any plaque build up. This same compound lowers the pro-inflammatory cytokines that can cause inflammation in the body, that is associated with certain health issues such as Parkinsons disease, Alzhiemers and cancer. Beta-glucan is another substance found in oats, which help to boost our immune system, which is very beneficial in the elderly to keep their resistance strong to certain diseases and illness.[iii] Quinoa is another ancient grain jam-packed with longevity loving goodness. It contains high levels of magnesium, which help to relax your muscles and blood vessels that affects blood pressure and is crucial for cardiovascular health. Manganese and Copper act as antioxidants in your body to get rid of disease causing substances which may be effective in treating conditions artherosclerosis, breast cancer, diabetes and insulin resistance helping to prolong a long, healthy life.

RAWsome Cacao (raw chocolate):

Unlike commercially processed and refined chocolate bars, antioxidants are preserved in raw cacao and score a huge 62,000 on the ORAC scale. By keeping cacao in its raw state, it results in a much higher level antioxidants that are not lost during intense processing methods that can dissolve plaque built up on artery walls, keeping them clear and are therefore less likely to negatively affect your hearts health. Raw cacao, being one of the richest natural sources of antioxidants has twice as much as red wine and three times the amount of green tea! These antioxidants, along with anandamides (neurotransmitters) help to increase cardiovascular health by improving blood vessel dilation, blood pressure and also lowering LDL (bad) cholesterol levels which are all essential in the prevention of cardiovascular disease, one of the leading causes of death in North America. A feel good stress defense shield called serotonin helps us to have a good nights sleep and also protects us from stress related diseases as we age. In addition to all of these essential disease fighting substances, there are phytochemicals found in cacao that reveal it may be the most chemically complex food on earth when consumed in raw form and in every human diet to promote well-being and longevity[iv].

For more information on how to use these delicious, long-life superfoods, visit www.mumsoriginal.com for some fantastic recipe ideas!

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[i] http://www.mdsupport.org/library/zeaxanthin.html

[ii] http://www.lef.org/news/LefDailyNews.htm?NewsID=4773&Section=NUTRITION

[iii] http://www.webmd.com/healthy-aging/features/eating-longevity

[iv] http://www.ajcn.org/content/77/6/1466.short

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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