Salba – The Next Generation Chia Seed

What is Salba?

Salba is a variety of Chia and is grown in Peru for the most part, whereas original Chia is typically grown in Mexico.  It is a registered trademark, and is extensively marketed as providing more health benefits than other varieties of Chia.  Mexico grown Chia is typically farmed under GMO farming, with extensive use of pesticides, and engages in poor employee practices.  Salba is available conventionally or organically grown, but conventional is basically organic anyhow since there is no use of fertilizers to grow it.

Nutritional Benefits:

Salba is promoted as having the following nutritional benefits:

• A good source of Omega 3 fatty acids
• A good source of fiber
• A good source of calcium
• A good source of potassium
• A good source of antioxidants
• A good source of iron & Zinc
• A good source of magnesium & phosphorus
• A good source of protein
• Contains no Trans-fats
• Contains few carbohydrates
• Contains no sugar
• A source of some B Vitamins & Vitamin C

Other Benefits:

• Certified non-GMO
• Vegan
• Kosher
• Gluten-Free

A serving of Salba is approximately 1.5 tablespoons per day.  Consuming more than this recommended daily serving may cause nutritional imbalances in the body.

How to Eat Salba:

Much like, flax, wheat germ, and other “Superfoods”, Salba can be added to many meals and does not contain any specific taste so it easily compliments many dishes.  Salba can be consumed raw, whole or ground, and no cooking is required.

Salba can be added to the following:

• Shakes & smoothies
• Yogurts
• Fruit or vegetable salads
• Soups
• Cereal
• Pasta, rice, etc.
• Baked Goods

Salba should be stored in a cool, dry place.  Refrigeration is not required.

Medicinal Uses:

Salba has health benefit and medicinal patents.  It is promoted for the following medicinal purposes:

• Diabetes: helps stabilize blood glucose levels
• Heart Disease: Omega 3 fatty acids in Salba decrease inflammation in the body that could damage vessels and result in heart disease
• Hypertension: Decreases blood pressure in some people.

Patients who take blood thinning medications, medications for the heart, or any other medications should consult with their doctor before consuming Salba.

Mothers, Babies, & Children

Salba is considered safe for pregnant and lactating women.  It may help prevent post-partum depression.  Salba is also a source of folate required for proper development of the baby’s spine, brain, and skull during pregnancy.

Salba can help provide nutrients for children that they may otherwise not be getting in sufficient quantities.  Although Salba is considered safe for children, always consult with your pediatrician prior to adding any supplementation to your child’s diet.

Some Risk Factors:

• There is a link between people who are allergic to mustard or sesame seeds with allergies related to Salba.
• Salba may cause gastrointestinal discomfort such as cramps and constipation – drinking water may help provide constipation

As with any nutritional “Superfood”, it is generally advised to consult with your pediatrician and doctor prior to adding it to your diet.  Adding Salba to a nutritionally incomplete diet may provide a needed boost, but it is also wise to have a look at your overall diet and see how it could be improved in other ways as well!

Transitioning Baby to Solids

A KidNutriYum reader is getting ready to transition her baby to solid food, and has asked for some general guidelines on how to go about doing so.  This is a very exciting time, but can also be somewhat stressful for first time parents.

Some important factors to consider are whether to feed your baby organic, as well as whether to purchase or make your baby’s first foods.  Should you decide to proceed on your own, KidNutriYum can recommend some fantastic resources that will help you get started!

The following are some signs that indicate that your baby is ready to start experimenting with food:

• Baby is interested in what you’re eating
• Baby opens mouth if offered a spoon
• Baby is able to sit up with support and has full neck control

Note that pediatricians generally recommend starting your baby on solids between the ages of 4-6 months.  However, the American Academy of Pediatrics and Health Canada recommend that babies receive only breast milk and/or formula for the first 6 months.  Nonetheless, it is best to consult with your pediatrician to determine what timing is best for your baby.

Regardless of when solids are introduced, breast milk and/or formula should remain the predominant source of nutrition for the first year.  Continue to feed your baby breast milk or Formula on demand until this time.

The following are some guidelines regarding when and how to introduce various foods and consistencies to your baby:

6-7 Months:

1 Rice Cereal, followed by Barley, Oats, & Wheat (Iron fortified cereal mixed with breast milk or formula)

• Start 1-3 tbsp once/day
• Increase to 2 feedings of 2-5 tbsp/day

2 Pureed Vegetables (Yellow, Green, or Orange)

• Start with 1-3 tsp twice/day each
• Increase to 3-5 tbsp daily

3 Pureed & Cooked Fruits or very ripe mashed fruit (banana)

• Start with 1-3 tsp twice/day each
• Increase to 3-5 tbsp daily

7-9 Months

1 Mixed Cereals

• 2-5 tbsp daily

2  Soft, mashed, and cooked vegetables

• 4-6 tbsp daily

3 Thicker purees & then finely chopped fruit

• 6-7 tbsp daily

4 Purees of cooked meat, poultry, fish, tofu, mashed legumes, egg yolk (hard cooked & mashed with water)  Gradually add thicker purees and then finely chopped soft meat

• 1-3 tbsp daily

5 Plain Yogurt, Cottage Cheese, Grated Cheese

• 1-2 tbsp daily

9-12 Months

1 Continue infant cereals

• 8-10 tbsp daily

2 Introduce other unsweetened cereal, pasta, rice, bread, etc.

3 Mashed or soft cooked vegetables (small pieces)

• 6-10 tbsp daily

4 Soft ripe fresh fruit peeled, seeded, and diced

• 7-10 tbsp daily

5 Minced or diced cooked soft meat, fish, poultry, legumes, tofu, egg yolk

• 4-6 tbsp daily

6 Plain Yogurt, Cottage cheese, other cheeses

• 2-4 tbsp daily

Single foods should first be introduced for 3-5 days before proceeding to the next single food to ensure that your child does not have an intolerance or food allergy.  Watch for reactions such as rashes, diarrhea, etc.

There is some debate on whether vegetables should be introduced before fruit so that your baby does not get accustomed to and prefer sweeter tastes therefore later rejecting more bitter tasting vegetables.  An alternative to introducing only cereals, followed by only vegetables, and then on to fruits, and so on may be to rotate as follows:

Instead of 3-5 day rotations such as:

Rice Cereal ->Barley Cereal->Oat Cereal->etc.->Squash->Carrots->etc->Apple->Pear->and so on…

Consider 3-5 day rotations as follows:

Rice Cereal->Squash->Apple->Barley Cereal->Carrots->Pears->and so on…

According to the Mayo clinic, foods that have previously been avoided such as fish, eggs, and peanut butter is not necessary since there is a lack of convincing evidence showing that doing so will prevent allergies.  Regardless, consult with your pediatrician, especially if there is a history of food allergies in your family.

Other foods that should be avoided prior to 1 year according to some experts are as follows (re potential allergies, choking, etc.):

• Honey
• Citrus
• Cow’s Milk
• Nuts
• Popcorn
• Raisins
• Egg Whites

It is a good idea to start implementing meal time schedules with the family as soon as possible so that your baby gets used to the routine.  Finally, the best time to introduce new foods is when your baby is happy – breakfast and lunch are good times to start when your baby may be less tired.

The “Wholesome Baby Food” website has some great charts (guidelines) to help you get started: http://www.wholesomebabyfood.com/solids.htm

It may take patience and perseverance, but eventually your baby will start to accept and enjoy the new foods being introduced – good luck and have fun!

Boosting Nutrition with Chia

There is considerable hype surrounding the chia seed as a nutrient packed super-food that can be easily added to anyone’s diet.  It has no flavor and will not affect the taste of the food you add it to.  Children will never notice that you have snuck this into their favorite meals – including desert!

The Chia seed helps to stabilize blood sugar levels as it slows the conversion of carbohydrates to sugar.  This is especially beneficial for children as it helps regulate their energy levels throughout the course of a day.  The Chia seed assists in increasing nutrient absorption and improves elimination.  Finally, it is also said to prevent indigestion and heartburn.

In order to provide you with some perspective on how nutritious these seeds are, the following are some powerful nutritional comparisons:

• They have 9 times the amount of omega-3 found in salmon.
• They have 5 times more calcium than whole milk
• They have 6 times more protein than soy & 2 times more protein than grains (wheat, oats..)
• They have 15 times more magnesium than broccoli
• They have 2 times more fiber than bran flakes
• They have 2 times the amount of potassium in bananas
• They have 3 times the antioxidant strength of blueberries
• They have 3 times more iron than spinach.

Additional benefits of Chia Seeds are as follows:

• They contains boron which enhances calcium absorption
• They are rich in B vitamins (especially Riboflavin, Niacin, and Thiamin)
• They are Gluten- Free.

Chia seeds can be added to yogurt, muffins, breads, pancakes, smoothies, salads, and cereals.  In addition, when you are using butter in your baked recipes, you can use chia gel to replace half the butter and the taste will not change!

To get started, check out this Blueberry Muffin recipe for your kids!

Unfortunately, as always, regardless of what we consume, there often tends to be some studies showing potential risks associated with what we are consuming as part of our diet.  Based on some limited studies, the following side effects may be associated with Chia seeds and should be noted:

• They may cause gas and bloating due to their high fiber content
• They make act as allergens
• The Omega-3 content may thin the blood
• They may potentially increase the risk of prostate cancer in men
• They may lower diastolic blood pressure
• They may be addictive (there have been warnings for heart patients to avoid chia)
• There is insufficient research conducted on the effects of chia on the fetus & baby of pregnant & breastfeeding mothers

Once again, being a knowledgeable consumer helps us make informed decisions about the foods we eat!

Vitamin D for Kids

Vitamin D has become a very hot topic these days, as new research continues to reveal how important this vitamin is on so many levels.  Various studies have shown that a vitamin D deficiency may be linked to many cancers, heart disease, MS, diabetes, and the list goes on and on!  Rickets in children is a well known condition stemming from a vitamin D deficiency.  Furthermore, Vitamin D is essential for the absorption of calcium and phosphorus and consequently affects bone health.

Sunlight stimulates Vitamin D production in the skin.  However, due to the very important use of sunscreen, as well as our northern climate, our children’s (and our own) sun exposure is not sufficient to sustain optimal health.

The American Academy of Pediatrics recommends that infants, children, and adolescents receive 400 IU of Vitamin D daily.  Children who are exclusively breastfeeding and toddlers who do not drink enough milk are advised to take Vitamin D supplements.  Older children as well as teens that don’t consume at least 32 oz of milk or other fortified foods are also advised to take supplemental vitamin D.  Baby formulas are fortified so children drinking the recommended amount of formula for their age group do not require supplements.

Please check with your pediatrician regarding whether supplementation (and what brand/form) is required for your child. D Drops may be a great option as a child requires only one drop to satisfy requirements.   Other supplements are available in capsules and tablets for older children.

In addition to milk, there are a number of other sources of vitamin D:

• Some brands of yogurt and Orange juice are fortified (check labels)
• Fortified cereals
• Oily fish such as tuna, mackerel, sardines (note that 3 oz of salmon have roughly 300 IU vit D)
• Shrimp (3 oz have 150 IU)
• Scrambled, hard boiled, or poached eggs (25 IU each)

Vitamin D is important for adults and children alike.  Make sure your family is receiving adequate levels by consulting with your doctor as soon as possible!

Boosting Nutrition with Flaxseed

As discussed, wheat germ is a great way to ensure that your kids are getting the nutrients they need for optimal growth and development – particularly if they are finicky eaters!  Flaxseed is considered to be another such “Superfood.”

A KidNutriYum reader has asked me “which is better?”  The answer; they’re different and contain their own set of nutrients.  With a well balanced diet, these nutrients are derived from the foods we eat.  However, the average Canadian child is picky and tends not to eat a varied enough diet for these Superfoods not to add some added value to their nutrition.

First and foremost, it is important to note that the best way to get the nutrients from flax is to consume the milled flax seed.  Whole flaxseeds will pass through your system undigested and therefore the only way to derive the benefits of this food is to either buy them pre-ground or grind them yourselves.

Wheat germ contains a significant amount of fiber and is a good source of folic acid, amongst a host of other nutrients.  The biggest difference is that Flaxseed is the best source of ALA, an omega-3 fatty acid.  With just 1 tbsp. of flaxseed, we can get our daily ALA requirements, and a tsp of ground flaxseed is sufficient for a toddler.  Note that Flaxseed also has a high fiber content so introduce it gradually to your children (and yourselves for that matter).  Flaxseed is also a good source of most B vitamins, magnesium, manganese, potassium, etc. and not to mention protein.

It is worth mentioning as a side note that flaxseed may inhibit the absorption of medication and is not recommended for breastfeeding or pregnant women.  To read more about this please visit: http://www.enotalone.com/article/9291.html.

There are an endless number of easy ways that we can add wheat germ and flaxseed to our diets, and here’s a great recipe to get you started: http://www.doctoroz.com/videos/flaxseed-wheat-germ-chicken It’s so easy to improve a child’s diet by simply sprinkling these Superfoods into their cereals, yogurts, etc.  So please add flaxseed to your grocery list and get started today – improving your children’s nutrition is as easy as that!