Not a day goes by without someone pulling me aside and asking for eating tips.  I usually start by telling them the foods that they should avoid but today I want to tell you about 3 foods that can have a huge impact on your health and wellness.

1) BUCKWHEAT...Don't let the name mislead you.  Buckwheat is not related to traditional wheat.  The proteins in buckwheat are among the best in the plant kingdom. Buckwheat contains all essential amino acids (eight proteins that the body cannot manufacture) in good proportions, making it closer to being a "complete" protein than any other plant source, even soybeans.  Buckwheat is composed of 75% "complex" carbohydrates. You've undoubtedly heard the recommendation that we should eat fewer "empty calorie" sugar carbohydrates and eat more "complex" starches.  Buckwheat is great for diabetics and is packed with fiber, vitamins and minerals.  For people who struggle with wheat allergies and gluten intolerance, buckwheat is ideal.   Buckwheat is a great breakfast choice.  Cook it just like oatmeal and add a little soy or low fat milk, berries, nuts and a little maple syrup or honey and enjoy. 2) FLAX SEEDS....The flax seed carries one of the biggest nutrient payloads on the planet. And while it’s not technically a grain, it has a similar vitamin and mineral profile to grains, but the amount of fiber, antioxidants, and Omega-3 fatty acids is much higher than most grains.  Additionally, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And its combination of healthy fat and high fiber content make it a great food for weight loss and maintenance -- many dieters have found that flax seed has been a key to keeping them feeling satisfied.  Flax seeds are great to sprinkle on salads and mixed in stews and soups.  A little go a long way. 3) CHIA SEEDS...Chia seeds were introduced to most Americans through the Chia Pet.  However, Chia seeds are one of Nature’s perfect foods, containing essential fatty acids (an excellent vegetarian source of omega-3 alpha-linolenic acid), protein, soluble fiber, protective antioxidants, vitamins, minerals, phytonutrients, and more.  Pound for pound these tiny seeds yield more high quality protein and nutrients than any other nut, seed or grain.  Chia was cultivated or gathered by the Aztecs, Mayas, Tehuantapecs, and other Native American peoples. In most of these cultures, chia was a staple food considered to be sacred, and was consumed specifically for greater energy by runners, warriors, and athletes.  A chia seed will absorb up to 10 times it weight in water giving you a feeling of fullness.  Because of this, Chia seeds are quickly becoming a popular diet food.  Add chia seeds to salads, soups, and smoothies....dp

Proteins are a very important part of your diet.  Proteins are the basic building material of the human body.  They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs.  There are 20 amino acids that are required for growth by the human body and all but eight can be produced in an adult body.   These eight essential amino acids are found mostly in meats. However, there are non-meat sources that contain all eight essential amino acids.  Quinoa (an ancient South American grain) is a great example of a plant source that provides the eight essential amino acids.

Most health industry experts agree that protein intake should be limited to 10-15% of your total daily caloric intake.  And since the average American diet contains ample quantities (volume) of protein, I like to focus more on protein quality.  Foods that contain all of the essential amino acids are called complete proteins.  These foods include beef, chicken, fish, eggs, milk and just about anything else derived from animal sources. But beware of protein sources that are high in saturated (bad) fat.  You can do this by moderating your intake of fatty meats, animal skin and organ meats. Although high in protein, these sources can be high in "bad" fat and "bad" cholesterol.  Beans and whole grains are a great supplement or alternative to animal protein.   These foods generally contain fiber, healthy fat and other important nutrients without the cholesterol and saturated fats found in animal products.  A simple internet search will expand your knowledge and reveal the exact protein and nutritional contents of the foods you eat.

The old phrase "you are what you eat" sums it up nicely.  Always remember that quality input (food) makes a quality product (body)........dp