Flax Seeds vs. Chia Seeds

Flax seeds and chia seeds are very similar. They both provide healthy fats, protein and fiber. They both form a gel coating when set in liquid for a few minutes. And they can both be used as an egg substitute in baking recipes:

1 egg equals = 1 TBS of ground flax/chia seeds + 3 TBS water (allow mixture to sit for several minutes before adding to the recipe.)

But which one is better in terms of health benefits?  Chia seeds have more fiber per serving than flax seeds, which is good for digestion and heart health. Flax seeds have more lignans which give them cancer-fighting super powers. So, although both are great choices, flax seeds appear to help us the most in terms of prevention and healthy living.

 (Thanks go to Maricopa County Public Health)

Children and Water Intake

Kids Total Daily Beverage and Drinking Water Requirements

Age Range		Gender		Total Water (Cups/Day)
4 to 8 years		Girls and Boys		5
9 to 13 years		Girls		7
		Boys		8
14 to 18 years		Girls		8
		Boys		11

Data are from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. 

Monitor your child's or teen's water consumption when they are physically active. Before, during and after any physical activity, kids need to drink plenty of water, especially in hot weather. The goal is to drink a half cup to two cups of water every 15 to 20 minutes while exercising.

For more information on feeding children, and recipes, go to KidsEatRight.org

March reminder

++  March is National Nutrition Month.  This year's theme is "Put Your Best Fork Forward."  Your best fork is the one with the best food on it - both nutritious and tasty.  Better yet, eat with friends and/or family members rather than with TV characters.
  Bon Apetit!

Vitamin D Up-date (sunshine)

++ More and more research is being done on Vitamin D, making it appear more and more important, and more is known about all the systems in the body that can be affected.  At first, it was studied because of concerns about bone health - rickets, osteoporosis, etc.  Now, we see that is also can help you fight some kinds of infections.  It is being studied for it's impact on cancer, diabetes, infections, blood pressure - many areas of research.

    Also, this research revealed that, in the body, Vitamin D functions like a hormone, leading to more liberal interpretations on how much is safe to take in a day, and what blood levels are desirable.  This led me to wonder more and more about how much ultraviolet light exposure on your skin you need to make your own.  I recently learned that you don't make any in the winter if you are farther from the equator than 35 degrees latitude.  Some places in the USA that are at about 35 degrees are listed below.  During the time of year that you do synthesize Vit. D, you don't make much in the times of day when your shadow is taller than you are.

    WOW  Having grown up at 41 degrees, I wish I knew about this sooner.  I hope it's not too late for you.  And, enjoy spring, wherever you are!

Ft. Smith, AR
Flagstaff, AZ
Bakersfield, CA
Charlotte, NC
Albuquerque, NM
Oklahoma City, OK
Memphis, TN
Amarillo, TX