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Mt.-n-Man Chia BarTM
Where Tasty Energy Bars are a Reality!
The Mt.-n-Man's Blog
Email any questions or concerns to themt.nman@yahoo.com
I welcome any feedback, please email your thoughts to themt.nman@yahoo.com
1 case winners:
Lisa Tice, Christa Nyquist, Whitney Scovill, Christopher Cook, Alysha Dowden, Nancy malitz and Lisa Waddick.
If your name is on this list and you have not recieved your bars please email themt.nman@yahoo.com with your contact information so that your prize can be sent to you.
Grand prize winner of 1 year supply :
Jenny Pringgle
Thank you to all who stopped by and said hi at the ski show.
Anyone can view this
Just got my Warren Miller tickets hope that everyone goes. It is a great show and a fun time for all that go.
Where do you think I should give my donations to and why? Please respond by leaving a comment here on the blog page.
| The Chia Cheat Sheet by Angela Stokes |  |
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by Angela Stokes
"Chia" is actually the Mayan word for strength. The seeds were used by these ancient cultures as mega-energy food, especially for their running messengers, who would carry a small pouch of it with them. Chia has been called 'Indian Running Food' and gives an incredibly 'sustaining' surge of energy. I've definitely noticed for myself the 'running energy' that chia seems to impart. If I eat chia, then run later that day, my endurance and ability to run further is greatly enhanced - pretty impressive stuff... ;)
Chia seeds are said to have: helps transfer calcium into your bones, They are a complete source of protein, providing all the essential amino acids in an easily digestible form. They are also a fabulous source of soluble fibre. Like flax, chia is highly 'hydrophilic' - the seeds absorb water and create a mucilaginous gel. They can hold 9-12 times their weight in water and they absorb it very rapidly - in under 10 minutes. Antioxidants One advantage of chia is that because it has such a high antioxidant content, the seeds stay stable for much longer, whereas flax, for example, may turn rancid. Chia seeds can easily be stored dry for 4-5 years without deterioration in flavour, odour or nutritional value. You can substitute chia in any recipe that calls for flax. Mild Taste The taste of chia is very mild and pleasant. That means you can easily combine it with other foods without changing the taste dramatically. People add chia to their sauces, bread batters, puddings, smoothies and more. The flavour is retained, plus masses more nutrition is added. The 'Dieter's Dream Food' Chia has been called a dieter's dream food because when added to foods, it bulks them up, displacing calories and fat without diluting the flavour. Thus, someone can eat a typical serving, yet only consume about half the calories they might have eaten, because the food has been bulked up with chia. PLUS, the eater gets a bellyful of nutrient-rich superfood goodness, which hydrates and sustains them - magic. --------------- What are some other benefits of eating Chia? Sugar Absorption Chia slows the impact of sugars on the system, if eaten together. Chia gel creates a physical barrier between carbohydrates and the digestive enzymes that break them down, which slows the conversion of carbs into sugar. That means the energy from the food is released steadily, resulting in more endurance. This is clearly of great benefit to diabetics in particular. It also means that I can combine chia with super-sweet tastes like apple juice and not get super-spiked. Absorb and Retain Water Due to the exceptional water-absorption quality of chia, it can help you prolong hydration and retain electrolytes, especially during exertion. Easy to Digest Whole, water-soaked chia seeds are easily digested and absorbed. Their tiny dinosaur-egg-like shells break down quickly. They feel light in the body, yet energising. Their nutrients can be quickly assimilated into the body.  Intestinal BroomChia seeds bulk up, then work like an incredible digestive broom, sweeping through your intestinal tract, helping to dislodge and eliminate old accumulated waste in the intestines. Many people find their stools also become more regular once they eat chia. Inexpensive Chia is a very reasonably priced, concentrated food. Our 1lb bags cost $8. 1/3 cup of dry chia seeds (2 ounces) makes about 17 ounces of chia gel. This costs about $1. Depending on how much gel you use, those 17oz will likely last, on average, about four days. That is about 25 cents a day. Versatile Chia can be used in so many kinds of recipes - savoury, sweet - it works with anything. You might want to try them in salad dressings, cookie mixtures, smoothies, crackers, ice creams, juices and so on. Gluten-Free Chia seed protein contains no gluten. This makes it ideal for anyone with a gluten sensitivity or simply wanting to find a replacement for gluten-containing grains like wheat, barley, rye and oats. ---------------
 Which medical conditions can Chia help relieve or support? Chia is reported to be beneficial for a vast range of issues, for example: Ancient Remedy In the traditional cultures that consumed chia, like the Aztecs, chia was also regarded as a medicine. It was used in myriad ways - from cleaning the eyes to helping heal wounds, topically, to relieving joint pain and so on. It was considered extremely valuable for healing. Acid Reflux One woman we know uses chia therapeutically to manage her acid reflux. Because of the highly absorbent properties of chia, she can swallow a tablespoon of dry seeds with just a little water and they go into her stomach and absorb the excess acid. She makes sure to drink a glass of water a few minutes later, as the seeds are so hydrophilic that if they do not find enough to absorb in the stomach, they will draw from the tissues instead. By allowing the seeds to first absorb the acid, then drinking some more water, our friend is able to very simply, effectively and cheaply handle her condition. Regeneration Chia aids rapid development of tissue, due to its incredible nutrient profile and easy assimilation. It can be very beneficial for those healing from injuries, people like bodybuilders who are always re-forming tissues and women who are pregnant or breastfeeding. How do you use Chia? The most common way to eat chia is to first soak the seeds. They can very rapidly absorb a large amount of liquid - between 9-12 times their volume, in under 10 minutes. The Basic Gel To make a basic chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water. Stir the mixture well, to avoid clumping, then leave it in your fridge, in a sealed jar. This will yield around 17oz of chia gel. You can begin to eat the gel almost immediately if you like. Just 10 minutes is enough time for the gel to be formed. More of the nutrients will be easily accessible after a few hours however, so many people like to make up a batch like this and leave it in the fridge. It will stay good for about three weeks. Then you can just reach into the fridge and take out some of the ready-made gel whenever you need it. You might add it to smoothies, mix it with salad dressings, puddings or granola, or simply take it by the spoonful. Beyond Water... As mentioned above, chia will absorb anything - it doesn't have to soak in water. We like soaking it in things like apple juice for example. That way, the intense sweetness of the apple juice is also offset by the chia and it tastes yummy ;). We also often blend fruits - for example bananas and persimmons, then stir the chia into that mixture. Again, the longer the seeds are left to soak, the more their nutrients will be readily available to you, yet you could easily eat a meal like this 10 minutes or less after preparing it. Whole Seeds You can also sprinkle the dry seeds onto salads or add them to granola mixes. You may also want to experiment with grinding them first in a coffee grinder, to make a 'chia flour' you can then add to smoothies, soups and so on.  Ten Raw Chia RecipesWARNING - these are 'hardcore' raw foodist recipes, developed and used by long-term raw food eaters. Some may seem quite peculiar or unfamiliar to those who are not accustomed to eating raw. We encourage you to try them out though and to perhaps use them as a 'spring-board' for creating and enjoying your own chia recipes... Basic Chia Gel Chia Water Mix 1/3-cup chia seeds to 2 cups water. Stir. This is the 'basic gel' recipe that can be stored in your fridge and used as required. Sweet Shortbread Chia 4-5 tbsps chia seeds 2 cups fresh apple juice 2 tbsp lucuma powder 1/2 cup dried mulberries 1/4 cup pumpkin seeds Soak the chia seeds in the apple juice. Stir in the remaining ingredients. Leave to soak for at least 10 minutes before consuming. 'Chia Fresca' 2 tsp chia seeds 10oz pure water juice of one lemon or lime agave syrup or raw honey to taste This is still a popular drink in modern-day Mexico. Simply stir the ingredients together and enjoy. Fruity Chia 3 small or 2 big apples 8 dates, pits removed 4-5 tbsp chia seeds 1/4 cup dried mulberries Blend the apples and six of the dates together. Transfer that mixture into a bowl and stir in the chia seeds and mulberries. Chop down the remaining 2 dates into pieces and stir those in too. Leave to soak for at least 10 minutes before consuming. Bana-paya Chia 1 banana 1 cup papaya flesh 6 dried Turkish figs 4-5 tbsp chia, ground Blend the banana and papaya flesh together. Put the figs in this mixture and leave it to soak overnight. Blend the whole mixture, including the figs, the next day. Stir in the ground chia seed. Serve. Chia Gel 'Muesli' 1 cup of basic chia gel 2 bananas, mashed with a fork 1 tbsp lucuma powder 1/4 cup raisins 1/4 cup pumpkin seeds Mix together the ingredients in a bowl with a fork and eat. Green Chia 8 dried prunes, soaked in 1 pint pure water 1 tbsp spirulina powder 1/3-cup chia seeds Drain off most of the prune soak water and put the chia seeds to soak in the prune soak water. Blend together the prunes with the spirulina and a small amount of the soak water. Stir the spirulina/prune mixture into the soaked chia seeds. Leave the chia to soak for at least 10 minutes before consuming.  Persi-nana Chia4-5 tbsp chia seeds 1-2 bananas 1-2 persimmons 1tsp maca 1 tsp cinnamon handful of goji berries handful of pumpkin seeds Blend together the bananas and persimmons. Pour out the mixture into a bowl. Stir in the chia seeds, maca, cinnamon, gojis and pumpkin seeds. Leave the chia to soak for at least 10 minutes before consuming. Raw 'Rice Pudding' 4-5 tbsp chia seed 2 cups almond milk raw honey or agave syrup to taste Combine the ingredients to your taste. Leave the chia to soak for at least 10 minutes before consuming. You can also add other flavours like vanilla, cinnamon or cardamom. Banana-nut Bread 2 cups vegetable juice pulp (preferably at least half carrot) 8 tbsp ground chia 1/4 cup chopped walnuts 1/2 cup raisins 5 bananas Mix together the veggie juice pulp and bananas in a food processor. Add in the ground chia and let the food processor run until the seeds are completely mixed in. Transfer the mixture to a bowl with the walnuts and raisins and mix them in thoroughly by hand. Shape into a loaf. For major yumminess, top with cream cheese (see below). Cream Cheese  Flesh of three avocados 9 dates juice of 1 or 2 lemons big handful of dulse seaweed Blend ---------------  |
Benexia™ Chia Seed has received Novel Food status* in the EU for use in bread application at a maximum level of 5% w:w, after much persistence and investment. Plans are now underway to expand the applications permitted as well as the Chia products that can be used. Currently the only Chia seed permissible for sale in the EU, Benexia seed will stay in the forefront of approved applications and types of Chia products that can be sold.
The dossier was introduced in 2006 by the Columbus Paradigm Institute S.A. in collaboration with Functional Products Trading S.A.
The popularity of whole grains is opening up doors for more novel, flavourful and lesser known types of grain. The newest star to emerge in the world of ancient grains is Chia.
Cultivated by the ancient Aztecs as a high-energy, endurance food, Chia is one of the richest plant sources of Omega-3 fatty acids, which have been shown to promote cardiovascular health. It also contains high levels of fibre, easy-to-digest protein, amino acids, vitamins, calcium and other minerals. Plus, it offers outstanding antioxidant value – Chia has a higher ORAC value than fresh blueberries.
Benexia™ Chia Seed is the only quality-certified Chia on the market, grown under Good Agricultural Practices (GLOBAL-GAP), and carefully selected under GMP (Good Manufacturing Practices) and has achieved HACCP (Hazard Analysis and Critical Control Point) international quality standards.
As a partner of the Columbus Paradigm Institute, Benexia offers food companies the opportunity to upgrade their branded products to a Columbus Concept Standard product, the healthiest scientifically validated category of food products.
*Opinion on the safety of “Chia Seed (Salvia Hispanica L.)- and ground whole chia seeds” as a Food Ingredient – Scientific Opinion of the Panel on Dietetic Products, Nutrition and Allergies (Question No EFSA-Q-2008-008), adopted on 13 March 2009 (EFSA Journal 2009; 996:2-2).
Why we chose the light and dark combination seed.
When Dr. Bukowski began reporting NSRI’s findings in Chia we were amazed. First we analyzed the white chia. We discovered that the darker Chia had an additional important antioxidant called quercetin. It is well known that darker foods have more antioxidants than lighter ones. Our analysis showed that Omega 3 Chia contained one of the highest levels of omega 3s found in any food. It also turns out to have the highest amount of antioxidants we have ever measured, equal to dark berries like blueberries.
Chía seeds contain many powerful antioxidants: myrecetin, quercetin, kaempferol, chlorogenic acid, and caffeic acid.
Chia seed has an ORAC of 70 micromoles TE/g for the light seed, and
80 micromoles TE/g for the dark seed.
It is one of the most powerful whole food antioxidants we know.
Ch-Ch-Ch Chia. You remember the commercials from the 80s and 90s.
According to the book The Magic of Chia by James F. Scheer, we all would have enjoyed the Chia Pet more if we had actually EATEN the sprouts that grew on the delightful terra cotta 'planters'.A favorite of Aztec emperors long ago, the tiny chia seeds (hence the name) have amazing nutritional value, and, apparently the sprouts taste almost like, but better than, watercress, to which they are directly related.As it turns out, chia seeds are a complete source of dietary protein (with all the essential amino acids), are rich in omega-3 and omega-6 essential fatty acids (EFAs being essential because they are necessary for total body cellular health), and have a high fiber content.Other studies show that chia seeds also contain large amounts of B-vitamins, iron, magnesium, and calcium (there are about 600 milligrams of calcium in every two ounces of chia, which is about five times more calcium than milk).Though lately flax seeds are the most touted source of EFAs, chia seeds have many advantages over flax including: there are no known allergies to chia seeds, the seeds are easy to store and use, they do not go rancid, and they have no odor and very little flavor/taste, so they can be mixed in with many daily dishes. While EFAs can also be obtained from fish oils, there are growing concerns with pollution and mercury poisoning.
One of the most unique qualities of chia seeds is their ability to absorb over ten times their volume in water or other liquid (such as orange juice). When soaked in water, chia seeds produce a thick mucilage, which can then be drunk, or added to dishes over the course of a day. The soluble fiber of the soaked seeds helps to clean the intestines more efficiently and regularly. A daily dose of Chia seeds is also great for dieter's! Chia seed gel helps to slow digestion, sustain balanced blood sugar levels, and keep you feeling 'fuller' for longer periods of time.
OH, and for animal lovers?! The web site Chiaforhealth.com recommends giving chia seed or chia oil to the family pet for their health as well! For the health of cats and/or small dogs (under 25 pounds), SOAK 1/4 teaspoon a day and mix it with their food. For larger dogs soak 1 teaspoon per day and add to food. For big dogs soak 1 teaspoon twice daily and add to food.
As always, check with your primary doctor before adding new holistic properties to your daily regimen
Written by: Ms. Moxie
Chia & Fiber
Many of us might associate fiber with better health and increased time in the bathroom, but fiber also acts as a "speed bump" in your GI tact. Just like a speed bump fiber slows everything down. Fiber works by slowing the transit of food across the ileocecal valve, keeping your stomach fuller longer.The result is a greater feeling of fullest and increase of appetite-suppressing signals. While you should try to get around 30 grams of fiber a day, the key is to take the fiber in the morning.Studies show that consuming fiber in the morning at breakfast, makes you less hungry in late afternoon (the snack time of day). Great sources of early morning fiber include oatmeal, some cereal, whole grains and fruit.Besides controlling blood sugar levels and decreasing insulin levels, fiber also reduces calorie intake for up to 18 hours a day!! One study showed that taking as little as 1 gram of fiber an hour before meals resulted in a weight loss of almost 6 pounds in 8 weeks.
Chia - a great source of fiber
Chia is a great source of fiber (as well as Omega-3's and other natural elements - but that's another newsletter). 4 teaspoons of chia provide 9 grams of fiber!! Most people do not have the dis-comfort with the chia fiber as some of the other fiber products available. If you need more fiber in your diet just use more chia! Remember chia is a natural food so you can't "over dose" on it. Chia also is filled with extra vitamins and minerals unlike all of the other fiber products which have little dietary value except for the fiber. Chia is a healthier choice.Just add chia to your breakfast smoothie, cereal, sprinkle it on toast, stir it into your OJ or tomato juice. Concerned about the gelling??? Simple heat a small pan, low heat, and lightly toast the chia seeds. They won't gel!! Still have all the fiber and other benefits plus the extra long shelf life.Chia is easy to use, safe and effective source of fiber to maintain your health, stablize blood sugar and in weight control. Chia makes a great gift for yourself or a family member. Chia for Health has a bill to and ship to a different address and even a gift message area. An information packet is included with each order.
Hardly anyone knows it, but chia seeds are truly a superfood.
The Chia Revival hasn't started yet. But I'm proposing that we get it going for very good reasons, as you will see by reading what follows.
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Ancient Aztec calendar indicating when chia must be sown in Mexico |
Since chia seeds have never been popular in the United States, you might ask in what sense does the word "revival" apply? It goes back centuries to Incan, Mayan, and Aztec cultures, for whom chia was a staple, along with more familiar foods such as corn and beans. So it's a revival of a tradition that pre-dates the arrival of the Conquistadoros and other Europeans to the New World.
I first learned about chia seeds back in the 60's when I had a couple of natural food stores (New Age Natural Foods, in San Francisco and Palo Alto, California). "Chia" is the Mayan word for strength. According to chia seed lore, Apache warriors would tie a bag of chia seeds to their belts to sustain them on the warpath. Aztec warriors, it is said, were sustained by chia seeds during their conquests. Chia seeds were so important to the Aztecs that they were accepted as legal tender. And they were a staple for Indians of the southwest, who depended on them, particularly on long treks to the west coast to trade with California tribes.
Chia seeds, I learned, used to be called "Indian Running Food" because they are so energizing. When I tried them, I literally could feel their energy. It was a strengthening and sustained surge unlike anything resulting from any other food. And so I often told customers about chia seeds, and had repeat customers for them because they "work".
 Aztec Priest offering chia to the gods |
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What makes them work? Synergy between all their outstanding features is at least part of the answer. Chia seeds are high in:
Chia seeds have much in common with flax seeds, which have a deserved reputation as a superfood. If you run down a comparative chart, you see a back and forth, with chia higher in some nutrients, flax higher in others. The clear advantage I see for chia seeds is that their natural antioxidants make them stable, whereas flax quickly becomes rancid. |
Like flax, chia seeds are highly hydrophilic, with the ability to hold about twelve times as much water as their own weight. Thus, one of the best uses of chia seeds is to convert them into chia gel. To do this you add 1/3 cup of seeds to 2 cups of water, stir well to break up any clumps, and let sit in your refrigerator for about twelve hours. (It will gel in less than an hour, but the additional soaking increases the nutritional impact of the gel.)
Chia gel has many uses. William Anderson, writing on one of the websites I'll link you to below, calls it "a dieter's dream food" . . . "when it is mixed with foods, it displaces calories and fat without diluting flavor. In fact, I have found that because chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it."
Anderson recommends displacing as much as 50% of all kinds of foods with chia gel, thereby increasing flavor, fiber, and nutrition, while reducing calories and fat. Good candidates for chia gel are salad dressings, dips, and spreads. Chia gel can also be used as a fat replacer in many baking recipes.
"Researchers believe this same gel-forming phenomenon takes place in the stomach, creating a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar. In addition to the obvious benefits for diabetics, this slowing of sugar conversion aids endurance." (from http://www.kalyx.com)
In any recipe that calls for flax seeds, you can substitute chia seeds. The chia flavor is bland, so they work great in smoothies and can be sprinkled on just about anything. Two to four tablespoons a day will improve your nutrition and encourage intestinal regularity. (And, yes, the "hair" on Chia Pets is from sprouted chia seeds.)
Nutrition researchers looking at chia have called it an "almost perfect food". Its many benefits include:
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 Chia Seeds |
If you need more motivation to join The Chia Revival, read The Magic of Chia by James Scheer. Here's an edited version of a chia anecdote from the book, about a test performed by Paul Bragg, the famous fitness guru (who died in a body surfing accident in 1976 at the age of 95).
Talking with a group of young people at his athletic club, Bragg asked them to name which foods gave them the most energy, vitality, and endurance. Bragg was the only one to name chia seeds, saying that he got "my greatest go power from chia seeds." To which one of the young men responded, "Paul why don't we test chia seeds on some weekend?"
"There was almost unanimous agreement, and Paul Bragg structured the experiment, actually a competition-a grueling test of endurance, a thirty-six-hour hike to the top of Mount Wilson. . . He divided the volunteers into two groups. 'Members of one group were to eat only chia seeds during the climb, and the others were to eat whatever foods they wished.'
Bragg led the chia-eating group-eight men and four women-and chose another man to lead the eat-as-you-wish group. "'We in the chia-eating group took several teaspoons of chia seed in water as soon as we arose,' Bragg recalled. 'During the entire outing, we chewed on chia seeds or took them in water.
"'For the first few hours, there seemed to be no difference in our ability to climb. However, as the terrain grew rougher and the slopes steeper, things changed. Our chia-eating group started to pull ahead of the others.'"
Bragg's group of chia eaters reached the peak four hours and twenty-seven minutes ahead of the other group of twelve, of which only three men and two women actually finished.
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Chia Field |
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"'Even before that contest,' said Bragg, 'I suspected that chia seeds were one of the greatest foods I had discovered to help refuel my body engine. Our Mount Wilson competition convinced me of that fact.
"'Chia is a wonder-an old-fashioned marvel in a modern world. It has charged me up with extra drive as no other food has. . . Test chia for yourself to determine its nutritional worth -- not necessarily on a rugged thirty-six-hour mountain hike. See if adding chia seeds to your diet doesn't give you that extra charge of energy that will help you finish your days in high gear. Chia is for everyone. No age limits. See for yourself.'"
About The Magic of Chia, from the book's jacket: "In 'The Magic of Chia", James Scheer details the seed's abundant nutrients: calcium, amylose ( a slow-burning starch helpful for hypoglycemics), a vast array of vitamins and minerals, and an unusually good ratio of omega-3 oil to omega-6 oil. The book reintroduces this wonder food to the modern palate, with numerous tested recipes for using chia to upgrade the nutritional value of hamburgers, soups, salads, breads, fruit drinks, and much more." [The Magic of Chia includes 52 pages of chia seed recipes.] " Included is the never-before-told story about the twenty-year program to domesticate the wild chia and, for the first time in modern history, grow it in large enough quantities to supply the U.S. and world markets."
The chia plant is a member of the sage family. There is no commercial growing of chia in the U.S. William Anderson and Hal Neiman (an associate of mine from the 60's) have devoted twenty years to domesticating chia and developing the supply. Chia is imported from Mexico and Central and South America-Ecuador, Argentina, and Bolivia.
I would like to thank Food Front Coop. Portland, Or. for being the first grocery/coop to accept me into thier store. feel free to visit thier site at www.foodfront.coop
the mt-n-man