May 312012
 

Wondering what is inflammation? Omega 3s can help!
(Plus a bonus recipe: All Natural Zucchini Muffins with Mila Chia)

“I hurt all over but nothing is broken”, a good friend recently said to me.

What is all this talk about inflammation?

Inflammation is your body’s attempt to defend itself against bacteria and viruses and to heal damaged tissue, however; chronic inflammation is not a good thing-it is what is involved in atherosclerosis which is what can lead to clogged arteries.  This can cause everything from memory loss to strokes. Info source, Harvard Medical
The food that you eat can exacerbate inflammation or calm it.  Unfortunately the SAD diet, or standard American diet and lifestyle, is one that exacerbates inflammation.

Refined oils
Fried foods
Processed foods
Alcoholic beverages
Lack of exercise
Cigarette smoking

What are some foods that counteract the SAD diet?  Foods that contain omega3s

What is Inflammation and How Omega 3s Can Help

How can Omega 3s help?
I’m going to be speaking a lot about Omega 3s in the upcoming months as I learn more and more about the importance.

Omega 3s are essential fatty acids that our bodies can not produce-we need to get them from food.

According to Harvard Medical, “Omega-3 fats help protect the heart from lapsing into potentially deadly erratic rhythms, ease inflammation, inhibit the formation of dangerous clots in the bloodstream, and lower levels of triglycerides, the most common type of fat-carrying particle in the blood. An excellent way to get omega-3 fats is by eating fish two or three times a week. Good plant sources of omega-3 fats include chia seeds (sold as Salvia), flaxseeds, walnuts, and oils such as flaxseed, canola, and soybean.

Notice the FIRST plant based source of Omega 3s.  Chia.  Chia is the one ingredient in Mila.  Notice the non plant-based suggestion is to eat fish. Mila has eight times more Omega 3s than wild farmed salmon.  The reason Mila is better than standard chia is because it’s grown in specific climate conditions in super nutrient dense soil.  Here is a study done on Mila vs standard Chia.  In the area of Omega3s it scored MUCH higher in a study done by the Dole Institute, which is why I’m now recommending it.
Web MD states “When possible, try to get omega-3 fatty acids from foods rather than supplements.”

If you decide you must take a supplement – “The most common side effect from fish oil is indigestion and gas.” 
How can you incorporate more of this anti-inflammatory?  Bake them into wholesome goodies for your family.   Mila paired with the super fresh zucchini from KYV farm pack a nutrient punch that can’t be beat.  I guarantee that if you join a CSA/farm share, incorporating more fresh veggies, and then add the anti-inflammatory properties of Omega3s on top, you will feel better than ever. 

To order Mila you can click here. Click “shop” and enter US11065661
Remember those zucchini muffins I made?  The all natural ones -vegan, gluten free, sugar free and 100% delicious? Well I re-made them with Mila and they came out even better, which I didn’t think was possible.  These are soft, moist, sweet and HEALTHY!
p.s. Stay tuned for the next post – What is Oxidative Stress?

All Natural Zucchini Muffins with Mila Chia

Serves 12
Vegan, Gluten Free
Printable Recipe



Ingredients

2 tbsp Mila + 6 tbsp water (vegan “eggs”)
1/2 cup olive oil
1/3 c agave (or honey for non-vegan)

1 1/4 cup shredded zucchini from KYV Farm
1 tsp vanilla
1 tsp cinnamon and/or pumpkin pie spice

1 1/2 cups gluten free all purpose flour (or whole wheat or brown rice flour would also work)
1/2 tsp baking powder
1/2 tsp baking soda

1/2 cup loosely packed raisins
Rounded 1/2 tsp sea salt

Optional
Turbinado sugar to sprinkle on top (but if you do this you can’t call them “sugar free”.

Directions

1. Preheat oven to 350F. Mix the chia egg and set aside for about 5 minutes. Mix the olive oil, agave, zucchini and vanilla in a medium bowl. Stir in flour, baking powder, baking soda and sea salt; mix until just wet and ingredients are combined; fold in raisins. 

2. Pour patter into 12 muffin tins, sprayed with cooking spray (I used organic coconut oil spray). Sprinkle with Turbinado sugar, if using.  Bake about 18 to 20 minutes or until browned and a knife comes out clean.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 133.4
Total Fat 9.4 g
Saturated Fat 1.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.6 g
Cholesterol 0.0 mg
Sodium 98.7 mg
Potassium 115.2 mg
Total Carbohydrate 13.2 g
Dietary Fiber 1.1 g
Sugars 10.9 g
Protein 0.6 g

Vitamin A 5.0 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 2.2 %
Vitamin D 0.0 %
Vitamin E 5.9 %
Calcium 1.5 %
Copper 2.1 %
Folate 1.1 %
Iron 2.4 %
Magnesium 1.8 %
Manganese 5.8 %
Niacin 0.8 %
Pantothenic Acid 0.3 %
Phosphorus 2.5 %
Riboflavin 1.1 %
Selenium 0.2 %
Thiamin 1.3 %
Zinc 0.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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