Pomegranates .. the Super Food!

We have all heard of so called “super foods”. Well the” super food” that gets the most attention this time of year, is the pomegranate. A native fruit of Iran, pomegranates are now available year round, however are considered “in season” now until February.

The health benefits of pomegranates are constantly being researched. To date the list includes:

• Very high in antioxidants
• Lowering bad cholesterol and increasing good cholesterol
• Anti-inflammatory
• Reduce the incidence of skin and breast cancer
• Decrease blood pressure

Current studies on pomegranates are looking at the effect of this “super food” on diabetes, prostate cancer and various heart diseases.

To get the most out of your pomegranate it is best to consume either pomegranate juice or the whole fruit. Many people shy away from eating the pomegranate as extracting the seeds can be a messy and time consuming process. A quick and easy way to prepare a pomegranate is to cut off the crown and slice the fruit into sections. In a large bowl submerge the sections in water and gently pull the seeds away from the surrounding membrane. Seeds will sink to the bottom of the water leaving the membrane floating on top.

References from the SIRC Collection:
Food Focus: pomegranates. Webster, Sandy Todd, IDEA Fitness Journal Nov/Dec2010, Vol. 7 Issue 10, 57.

The Pomegranate. Samples, Evangeline Y., American Fitness Nov/Dec2009, Vol. 27 Issue 6, 66.

Pomegranate juice: a heart-healthy fruit juice. Arpita; Penugonda, Kavitha, Nutrition Reviews Jan2009, Vol. 67 Issue 1, 49.

Ch-Ch-Ch Chia ~ It's Not The Pet It Use To Be!

How to fuel the body is as diverse as the body itself, but it also depends on the nature of the activities being done. “Filling the tank” while engaging in sport or physical activity of any kind involves eating a healthy well–balanced diet, if there is to be a return on investment. Energy drinks, gels and bars provide quick and convenient energy and still gaining popularity as an energy source is the super food - the Chia seed.

What is old is new again. Known as the “Indian Running Food”, the Chia seed is an ancient seed that has been used by tribesman as a source of energy and sustenance for many, many years. Amongst its advantages are that it is lightweight, easily digestible, and is packed with fiber while also offering a complete essential amino-acid package. Even eating Chia on a regular basis will decrease food cravings and assist with weight loss as well. When Chia seeds are mixed with other foods, it displaces calories and fat without diluting any of the flavours. And when it’s made into the Chia gel (by mixing it with water), it displaces rather than dilutes, creates more surface area, and can enhance the flavour rather than dilute it.

Companies such as “Holy Crap”, based in Canada, have developed a ‘breakfast’ mix, while other companies offer up a multitude of recipes where Chia can be successfully added. Best known for its highly successful Chia pet marketing campaign, now there are many ways to actually include Chia into the daily diet, whether you are an elite athlete, moderately physically active, or aiming for some weight loss.

Contact SIRC for more information on super foods or other nutrition topics!

The Need for Fibre

Although it has very little caloric value, fibreis still essential to your diet and offers a wide range of health benefits. The recommended daily allowance of fibre is 20-35 grams per day between soluble and insoluble varieties (although the average daily fibre intake is closer to 15 grams). While all athletes, recreational and competitive, need to make sure of a regular supply of fibre in their diets, athletes may need to decrease fibre pre-competition to prevent intestinal problems.

Soluble fibres, which have the added bonus of reducing blood cholesterol levels and help control blood sugar levels, are found in lentils, beans, nuts and some vegetables and fruit. This fibre forms a gel by attracting water, which slows down digestion. In addition it helps with over eating and weight loss. 

• Weight loss aid - an apple and a biscuit both have 60 calories. However an apple which has high fibre content and water compared to the sugar and fat of the biscuit. The apple is more filling and satisfying unlike the single biscuit. Many of us can eat a few biscuit in a single serving but the same cannot be said for an apple. 

On the other hand insoluble fibres pass through the gastrointestinal tract relatively quickly and add bulk to our diet.  It is believed that insoluble fibres help to decrease your risk of colon cancer by removing toxins from the colon and controlling/balancing the acidity levels in the intestine.  Insoluble finders can be found in whole wheat and grains, seeds, the outer skins of fruits and vegetables.

• Digestive health- our intestines are made of smooth muscle, these muscle require, like any other muscle to be exercised. Food is pushed through the intestines in an action called peristalsis. Fibres add bulk to our food, helping the food pass with less pressure. Lack of fibre can cause diverticulitis. This is a painful and serious medical condition where bacteria filled bulges develops on the walls of the intestine.  

To get your daily fix of fibre eat a wide variety of fruit, vegetables, grains, and other natural foods.

Foods high in fibre  · Cooked black beans   · Kidney beans  · Bran cereal  · Apples and pears with skin  · Avocado  · Red lentils

Foods low in fibre  · White bread  · White rice  · White pasta  · Refined meals

Source from the SIRC Collection:

Dale, P. The F Word (2011). Ultra-FIT.