Healthy Living Tips

Ever heard of salba (Salvia hispanica), a cousin of mint that grows throughout southern Mexico? You’ve certainly heard of another product derived from the same plant: chia, whose seeds you grow on silly-stupid, tacky Chia Pets (I’m still unhappy about the awful Obama Chia they introduced last spring).

What you may not know about salba is how utterly packed with nutrition it is. I certainly wasn’t aware of this superfood until I came across it at the Natural Products Expo East in September. And now that summer’s over and I’m back to cooking and baking lots of yummy comfort foods, this little grain will make an easy, healthy addition to lots of my dishes.

According to a 2007 study published in the journal Diabetes Care, salba is the highest source of dietary fiber and healthy fat alpha-linolenic acid (ALA) found in nature.

What’s more, say researchers at the University of Toronto, salba is an “exceptionally rich source of vegetable protein, calcium, magnesium, iron, and antioxidants,” all of which improve heart health.

The researchers set out to discover whether adding salba to the diet could protect the hearts of people with type 2 diabetes. In their small study, which included 20 otherwise healthy people with type 2 diabetes, half took about 37 grams of salba a day for 12 weeks; the other half took about 37 grams of wheat germ. All participants were put on a healthy diet and instructed to continue taking any medications they were currently prescribed.

At the end of the study, people in the salba group had lowered their systolic blood pressure (the top number) by an average of 6.3 millimeters of mercury, while blood pressure in the control group actually went up.

Salba also reduced levels of high-sensitivity C-reactive protein and other heart-health markers. The researchers concluded that taking salba regularly had a major impact on lessening cardiovascular risk factors. They also found that it can help people maintain blood sugar and control cholesterol.

I’m not suggesting you take 37 grams of salba each day, however. Core Naturals, the exclusive distributor of Salba products in the United States, suggests a 12-gram serving of ground or whole seed—about a tablespoon, which contains more than 2,500 milligrams of omega-3s. That’s about eight times more omega-3 than salmon offers—although fish do have different omega-3s (DHA and EPA), which are also, if not more, important for overall health. (This is especially true if you’re pregnant.)

In addition to its beneficial fats, salba boasts 30% more antioxidants than blueberries and 25% more fiber than flax. What’s more, unlike flaxseed, salba doesn’t need to be ground up for you to reap its benefits.

As far as taste goes, it’s neutral. I’m chewing on the seeds right now, and I get this mild, slightly nutty flavor. They’re tiny and white, a bit gummy, and even smaller than flaxseed. You can easily add them to cereal, toss them into casseroles, or stir them into yogurt. To smooth out the crunchy texture, you can buzz them in a coffee grinder, just as you would flax.

Salba is packaged whole or ground, and it comes in single-serve packets as well as new fruit-flavored Salba Life Whole Food bars. Find salba at your local Whole Foods Market or health-food store, or online at Salba.com. A 16-ounce jar of whole seeds sells for $27, while the bars retail for $3.29 each.

Previous posts by Sara Altshul:

 

(Life.com)

On Nov. 1, some 40,000 runners will sweat their way through the New York City Marathon, which winds through the city’s five boroughs. The field will include elite runners from around the world, celebrities, and plenty of weekend warriors.

To inspire racers—and spectators—in preparation for this year’s race, we’ve assembled some of the most memorable photos from marathons past. View the slideshow.

• So that’s how they stay healthy, even while surrounded by so much food! These five chefs and restaurateurs are gearing up to run the New York City marathon this Sunday. [TimeOut New York]

• Stretching can improve your running stride and help you avoid injuries. But if you’re anything like us, flexibility isn’t too high up on the exercise-priority list. Try adding these five simple stretches to your workout routine, whether you can do a split or not. [That’s Fit]

• Lay off the horn-honking at that oblivious driver in front of you: His bad driving may not be his fault. A recent study found that bad driving may be genetic—people with a certain gene performed more than 30% worse on a driving test. [CNN]

• All those fun-size candy bars and trick-or-treat sales have our mouths watering. Just in time for Halloween, our Feel Great Weight blogger has posted some clever tricks to control cravings. Quick, hide the Reese’s Peanut Butter Cups! [Carrots ‘N’ Cake]

• No matter how many times a day we compulsively wash our hands, germs are pretty hard to avoid—especially when our work desk, the office microwave handle, and our kitchen sink are harboring more germs than we’d care to know about. [Glamour]

Previous news from Around the Web:

Sure, you know to slather on sunscreen any time you leave the house, but I’m banking on the fact that you slip up every once in a while. I know I do. So I need something to help reverse my carelessness while keeping my combination skin moisturized during the harsh winter months. Kiehl’s newest line, the Açai Damaging-Repairing Collection (kiehls.com; $24.50–$48), promises to do just that.

The chemists at Kiehl’s took a high concentration of organic açai and combined it with aloe vera, lavender, and rosemary essential oils to help repair the visible effects of physical and environmental skin damage. Clinical tests found that 88% of women felt a natural tightening effect on their skin, and 84% said their skin appeared brighter. I’ve been trying out the line for the past two weeks and the tightening effect feels instant. My favorite product is the lightweight repairing system, which is the perfect pick-me-up when my skin looks tired or stressed. The moisturizer is thick and creamy, and while I prefer to slather it on at night given its heftiness, gals with dry skin will love that it keeps their skin hydrated well throughout the day.

Açai berry was one of the hottest superfoods—and biggest health controversies—of the past year. It was packed into diet supplements, purees, and even Popsicles. It’s gotten a bad rap thanks to some diet scams, so I was hesitant to jump back onboard the açai wagon. But I’m happy to report that Kiehl’s line lives up to its hype. It won’t help you lose 30 pounds in 30 days (like some açai distribution companies claim), and it probably won’t help you look 30 years younger, but I’m betting your skin will look significantly brighter and tighter. Plus the line is organic, paraben free, and eco-friendly, so you’re helping out the earth and your reflection. It’s the best of both worlds, right?

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