What exactly is cholesterol?

Cholesterol is a fatty substance that makes up the walls of cells. This means that not all cholesterol is bad. High Density Lipoprotein (LDL) is a variety of cholesterol that actually removes bad cholesterol and whisks it off to the liver for disposal. It’s the ‘bad’ cholesterol known as High Density Lipoprotein that does the damage. About 80% of our cholesterol is produced by the liver and the rest comes from our diet; mainly from animal products like meat and dairy. Feasting on flesh is not the only contributing factor; diet, weight, exercise, age and gender, diabetes, and heredity also affect your cholesterol count.

When do I need take action?

Cholesterol scores should ideally be below 200; scores above 240 are considered high. There are a number of medicinal cures one can take to lower cholesterol, but they need to be taken in conjunction with changes in your diet and exercise regimen. For those of you who would prefer to forego the meds, there are ways to reduce your cholesterol levels naturally.

Cholesterol reducing foods

Oatmeal and foods which are high in fiber help to reduce the absorption of cholesterol through your blood stream. Add tons of fruits and veggies to increase your fiber intake. You can lower your cholesterol by 4.4 percent if you eat just a quarter cup of almonds a day. Combat high cholesterol by increasing your LDL intake. You can find LDL in foods rich in omega-3 fatty acids. Salmon, halibut and tuna are the best choices here. Walnuts and flax seed will also help to boost your omega-3 intake.

Up your soy intake as it inhibits your body’s production of cholesterol. It can also act as a substitute for dairy and further reduce your consumption of high cholesterol foods. Red wine is good for you in moderation. It contains flavanols which reduce inflammation. These fun little flavanols are also found in cocoa, so a little dark chocolate every day will produce the same effect.

Beans, beans are good for your heart! 1/2 a cup of beans a day will lower your LDL cholesterol by 8%. This is mostly because of their high fiber content. Best bets are pinto, black or kidney beans. Substitute your butter intake with a plant-sterol based margarine to reduce your cholesterol by 3.5%.

Avocados are packed with heart-healthy monounsaturated fat; this fat raises HDL levels while reducing LDL. Avocadoes are also crammed with cholesterol-busting beta-sitosterol, a healthy plant-based fat that reduces the amount of cholesterol absorbed from food.

Cholesterol is something that can be controlled by diet and exercise unless it is dangerously high. Be sure to test your cholesterol levels every couple of years to monitor your progress. The foods listed above have so many health benefits beyond reducing cholesterol that they should be part of your daily diet.

Do you have trouble sticking to a diet? Well, now you don’t have to! Simply choosing to eat healthy, nutritional foods can have you eating more and losing weight at the same time. Adding some of these foods to your daily regime will help you to lose weight without counting calories or cutting portion sizes.

Grapefruit

Grapefruit makes a delicious morning snack or a refreshing drink, but researchers have discovered that grapefruit helps you lose weight too. Grapefruit is thought to reduce insulin in the body. When the insulin spike after a meal is smaller, your body processes the food for use as energy rather than storing it as fat.

Eggs

These little power houses pack a nutritional punch. Their high protein content (nearly 6 grams) means that they are able to help you stave off the hunger pangs for longer stretches between meals. And at only 72 calories each, they really are a versatile option. Poached eggs and omelets make a great breakfast choice or keep boiled eggs on hand for a quick snack.

Oats and whole grains

Increasing your intake of oats and other whole grains has a plethora of benefits beyond significant weight loss. Conducting a study at Penn State University, Penny Kris-Etherton, professor of nutritional sciences had this to say: “Consumption of whole grains has been associated with a lower body weight and lower blood pressure. We thought that incorporating whole grains into a heart-healthy weight loss diet may provide the same benefits to people at risk from chronic diseases.” She was absolutely right; eating whole grains helps significantly with weight loss (especially in the abdominal area) and lowers blood pressure, lowers risk of cardiovascular disease by 25-28%, reduces type 2 diabetes risk by 21-30% and reduces the risk of stroke by 30-36%.

Lentils

These friendly little beans are great at busting belly fat. They not only reduce insulin levels after meals, they also provide a filling, high fiber meal that will keep you full for longer. Low in calories and high in nutritional value, lentils are the must-have meal for those who want to eat more and lose weight. Lentils are easy to prepare and versatile to cook with. Sprouted lentils make a great green addition to salads, stews and sandwiches.

Avocado

Avocados have gotten a bad rap. High in calories, most dieters avoid them like the plague. However the very monounsaturated fats that give them a high calorie content are also their most wonderful attribute. Avocado’s superpower is helping to get rid of tummy fat. A study in the journal Diabetes Care found that avocadoes contributed significantly in busting the bulge. Avocados contain healthy fat (yes, there is such a thing) and can really help to reduce your weight when consumed in small quantities.

Cinnamon

Yes! Add the sprinkles (not the cinnamon buns) and lose weight fast. You can also add cinnamon to savory dishes such as stews and curries. Cinnamon reduces blood sugar and reduces insulin levels. It’s a great way to increase your metabolism while adding a little spice to your life.

Losing weight and improving your health is usually a matter of eating differently, not less. Healthy diets can be supplemented with foods that help you to lose weight faster. Avoid foods with trans fats, high sugar levels and refined grains.

Beanie Baby

Low-fat proteins are a heart-healthy substitute for fatty meats. The very best options here are beans as they are high in fibre, proteins and more vitamins and minerals than you can poke a sharp stick at. Beans can be added to any hearty dish like stews or chilli. They can also be sprouted and added to salads and sandwiches. The nutritional content of beans increases exponentially when sprouted. You can even get dehydrated bean sprouts which are super convenient as you can just add them to your cooked meals, sprinkle them over cereal or eat them as a snack. Get great bean recipes here.

Put the Kibosh on Fatty Foods

Of course you know this, but you still want to eat your favourite take out foods. Now you can have your take out and eat it too by making a few changes and limiting the number of times a week you indulge.

• Cook French fries in the oven instead of deep frying.
• Make your own pizza using organic, whole-grain crusts and low-fat cheese.
• Bake chicken and fish in the oven and make homemade burgers with lean mince.
• Need ice cream STAT? Try frozen low-fat yogurt instead.
• Snack on dried fruit, Bio-Buds or nuts (especially almonds and walnuts) instead of candy and potato chips.

Avoid fried foods like the plague and try to indulge in your fatty favourites only once or twice a week.

Whole-some!

Eating whole grains gives you access to high fibre and added nutrition that help to combat heart disease and improve heart health. The grand-daddy of the wholegrain revolution is flax seed. Ground flax seed can be added to recipes as a substitute for flour, in salads or into cooked meals (you won’t even know it’s there!) Rich in Omega 3, fibre, lignans and containing a ton of nutrients, the diminutive flax seed is a big contender in a healthy heart diet.

Red wine

Resveratol is the key ingredient in red wine that helps protect red blood cells and reduce cholesterol while preventing blood clots that could result in heart attacks and strokes. Antioxidants called polyphenols are found in red grapes and help to reduce free radicals in the body. Red wine also prevents inflammation, so its bottoms up for a healthy heart.

Getting fresh

Of course you know that fresh fruits and veggies are the best things to eat and promote a healthy weight and a healthy heart. But some fruits and veggies are a little better for your heart than others.

• Blueberries have superb antioxidant properties and are high in nutritional value.
• Carrots contain carotenoid and tons of vitamins.
• Spinach also contains carotenoid and packs a nutrient punch.

And to part on a very high note, you can eat chocolate too. Dark chocolate is best and opt for high quality chocolates as cheaper varieties tend to have more fatty oils. So pour yourself a glass of wine, enjoy a little chocolate and you won’t even miss your fast food.

Sprouts from beans and legumes such as mung, alfalfa, lentils and adzuki are packed with vitamins, fibre, vitamin C and protein. These deliciously diminutive plants pack a nutritional punch while keeping calories at an all time low. Amazingly, sprouts have almost three times the nutrient value of dry beans and legumes and are much easier for the body to absorb and digest. The sprouting craze in the health food isle of your supermarket is there for good reason; these tiny little sprouts are jam-packed with goodness.

Alfalfa

Alfalfa sprouts, actually part of the pea family, are crunchy and packed with flavour. They are perfect for salads, sandwiches, soups and omelettes. Alfalfa is a great source of phytoestrogens which are instrumental in preventing heart disease, cancer and osteoporosis. They also contain calcium, potassium, zinc, folic acid, magnesium, manganese, phosphorus and vitamins A through K. Alfalfa sprouts have the highest anti-oxidant value of all the vegetables.

Adzuki beans

Best known for their ability to increase metabolism, adzuki beans are great for dieters as they contain protein (which makes you feel full) and are low in calories. Adzuki bean sprouts help to lower cholesterol and prevent cancer. The high fibre content of adzuki bean sprouts help to balance digestive systems. Adzuki bean sprouts are a very popular addition to Asian cuisine and the beans themselves are made into a paste and eaten as desserts such as adzuki bean cakes, popsicles and ice cream.

Mung beans

Mung bean sprouts contain only 30 calories for 3 ounces. They are high in fibre, vitamin C and protein. Mung beans are best when cooked, but can also be enjoyed raw. They are a good source of protein (23%) and are touted as being a super food. Aside from its high fibre and protein content, mung bean sprouts also boast healthy dollops of vitamin C, folic acid, copper, iron, zinc, magnesium, manganese, phosphorus, potassium and thiamine. Mung beans reduce the risk of heart disease, encourage cell growth and protect against cancer and diabetes.

Bacterial infections and salmonella can be contracted if sprouts are not grown or packaged in hygienic conditions. Always rely on trusted brands or grow your own to ensure that you are eating sprouts that will improve your health. Dehydrated sprouts are just as packed with goodness and are less likely to cause bacteria-related illnesses. Dehydrated sprouts can be eaten as a snack, as a cereal or utilized in cooking. Dehydrated sprouts can be added to dishes in the same way that you would legumes, but cook in half the time. Are you new to the exiting world of sprouts? Then get recipes here that will make your first forays into the world of sprout cooking both delicious and nutritious.

Flax is native to the eastern Mediterranean where it was first grown in the Fertile Crescent. Today, its blue-flowering blooms stretch themselves over increasingly large portions of the prairies as flax becomes a much sought-after ingredient. Used as a source of fibre, it is also the plant from which linseed is extracted. Linseed oil is an edible oil although you are probably more familiar with its use as a wood sealant and additive to artist’s oil paints.

Packed with nutrition

For the health conscious, flax seeds offer a veritable smorgasbord of delights as flax is rich in fibre, lignans, omega-3 fatty acids and an abundance of nutrients including Thiamine (vitamin B1), Riboflavin (vitamin B2), Niacin (vitamin B3), Pantothenic acid (vitamin B5), vitamin B6 and Foliate (vitamin B9). Flax also contains vitamin C, calcium, iron, magnesium, phosphorous, potassium and zinc. And, as if this long list of great nutrients isn’t enough, it tastes pretty good too!

2 tablespoons of flax seeds will give the following nutrients (% or recommended daily value):

• Omega 3: 199.5%
• Magnesium: 20%
• Vitamin B1: 23.3%
• Fibre: 22.9%
• Tryptophan: 18.7%
• Phosphorus: 13.4%
• 
Copper: 13%

Fighting disease

The high content of alpha linolenic acids present in flax seeds (1.7g per tablespoon) make flax a cholesterol-busting miracle food. Studies found that flax seeds helps to lower cholesterol and reduce the risk of heart attack.
Early studies show that lignan is a type of antioxidant that helps to prevent diseases like Crone’s and colitis, diabetes and even breast cancer. Here is it believed to bind to oestrogen-receptors which inhibit the formation of cancers. More research is required to establish the veracity of these claims, but early findings show promise.

Get your flax straight

The wholesome, nutty flavour of flax makes it an delicious ingredient to add to your diet in a number of easy ways. Sprinkle flax seeds on salads and over cereal. You can use a mixture of milled flax seed and water as a substitute for eggs when baking. This is especially helpful for a vegan diet. Here 1 tablespoon of milled flax seed mixed with 3 tablespoons of water is equivalent to one egg. If you don’t have milled flax seeds, just pop a handful in a coffee grinder or food processor or go old-school and use a mortar and pestle. There are a number of bread products that are high in flax seed content. Be sure to opt for organic products.

Don’t stop there; you can add flax seed to all your baking recipes. Cookies, muffins, casseroles and meatloaf can all benefit from the added health boost that flax seed offers. It’s not just a savoury additive; you can add it to smoothies, juices, applesauce and salad dressings.

How much flax seed is enough? The accepted rule of thumb is at least two tablespoons a day will keep the doctor away.

Probiotics are microscopic bacterial organisms that, when consumed in the right quantities, are beneficial to the host (that’s you!) There are many different kinds of bacteria that make up the probiotic family and they can mostly be found in fermented foods such as yogurt and soy yogurt.

There are 20 times more bacteria than there are cells in your body. In fact, up to a pound of your bodyweight can be attributed to these diminutive beasties. Not all bacteria are good, and it’s suggested that you maintain an 85% good to 15% bad bacteria ratio – a level that few of us meet.

Lactic acid bacteria, bifid bacteria, yeasts and bacili are all microbes that fall under the probiotic banner. Where probiotic microbes appear in abundance, the host enjoys improved health through inhibiting the growth of toxin-producing bacteria and pathogens. People who are prone to gastro-intestinal and bowel disease find that their symptoms are vastly diminished when they consume healthy amounts of probiotics which also known as friendly flora.

Our friendly flora friends help to digest food and contribute significantly to the absorption of nutrients. The presence of probiotic bacteria help to balance the bacteria in the urogenital area which reduces the risk of bladder and vaginal infections. They may even help to combat allergies and bad breath and reduce the severity of eczema and flu symptoms.

Karen Madsen, professor of gastroenterology at the University of Alberta, has been studying the positive impact probiotics have on patients who suffer from inflammatory (irritable) bowel disease.

“We used to eat a lot more fermented foods that contain beneficial bacteria, but now we are getting hardly any. Probiotics modulate the immune system, which is disregulated in patients with IBD,” says Madsen. “They can also help the immune system fight off conditions such as infectious diarrhoea.”

Probiotics occur in fermented foods such as yogurt and certain cheeses. Probiotics die when exposed to heat, so pizza or grilled cheese sandwiches are still not healthy (sorry!) Check packaging to ensure that your brands have probiotic bacteria – not all brands do. Ingesting sufficient amounts of probiotics should be part of your weekly routine as they don’t last forever. If you are lactose intolerant, try soy yogurt. You can also get probiotic supplements from your local health food store in pill or powder form.

It is especially important to get your weekly bacterial input when you are taking antibiotics. Antibiotics do just what the name implies; they kill all the bacteria in your body, both good and bad. This reduces your body’s ability to fend off the bad bacteria, reduce toxins, digest food and absorb nutrients.

Remember to feed your probiotic bacteria on a steady prebiotic diet. Grains are an excellent source of the kind of fibre your probiotics love. Choose whole grain breads and other healthy, natural carbohydrate sources.

Together the dynamic duo of probiotic bacteria, and the prebiotic fibre that keeps them alive, help to make you the host with the most. Make sure you get your enough happy, friendly flora in your diet today.

A big thank you to all our returning customers – we hope you enjoy this new online store. We have made many upgrades and one of them has been to account password security. As a result you might find your old login information is not working and needs to be reset.

You can reset your password by following these 4 easy steps. Be sure to check your SPAM folder if you have not received the emails below.

1. Click on the Lost your password? link found in the main navigation bar, or simply click here to open the page in a new window.
   
2. You will arrive on the ShaSha User Account page. Enter your email address and click Get New Password. An email will be sent to you with instructions on how to continue the reset process. Please allow a few minutes for email delivery.
   
   
3. You will receive the following email. Click the link and you will be directed back to the website.
   
4. The system will reset your password and generate you a new secure password. An email will be sent to you at this point with all your new login information.
   
   

Optional steps – change your password

1. Once you have logged in you can keep this new password or you can change it to a new password that might be easier to remember. Simply click on the My Account link
   
2. Scroll down to the bottom and fill out the Change Your Password fields click the Save button.
   

You are now all set to shop on the new store!

Be sure to watch your emails for upcoming special promotional coupons and other savings.

If you are still experiencing problems with your account do not hesitate to contact us through the form found in our Customer Care section and select ‘Website or Account issues’ from the subject choices.

We hope you enjoy some of our great products very soon!

If the thought of bacteria has you reaching for your hand sanitizer, you may not be overly pleased to know that your body is a hotbed of bacterial activity. Not all bacteria are bad and it’s the bacteria in your digestive system that helps you to effectively break down food and absorb its nutritional content. Without bacteria, life on earth would not be possible.

So central are bacteria to our wellbeing that the appendix, previously regarded as an expendable organ of questionable worth, is the quartermaster of bodily bacteria. It keeps a wide variety of bacteria fundamental to the effective digestion of food. Now that there are so many of us all crammed together, we share bacteria so regularly that the poor appendix has once more become obsolete.

Bacteria needs to eat too and our diets contain so much refined food that we rarely get enough of the fibre that feeds the good bacteria in our bodies. Without this nutritional input, bacteria will die. Despite our sharing bacteria with wild abandon, we simply can’t get enough from our neighbours and our digestive tracts will suffer without the good bacteria we need to effectively digest food.

Prebiotics are a form of dietary fibre that occurs naturally in many plant species. Prebiotics are imperative to your health as they cleanse your system and nourish the good bacteria that keep your colon healthy. Prebiotics consist of two fructooligosaccharides (oligofructose and inulin) which pass through the body undigested. As they nourish the good bacteria in your body, they provide improved digestion, promote your immune system, increase metabolism and improve the absorption of nutrients. Improved metabolism will see you burning more calories every day which means that you have more energy while increased absorption of nutrients will have you feeling healthier. A healthy digestive tract means a healthy, happy human.

You can get prebiotics from fruits, legumes and whole grains. Artichokes, garlic, leeks, bananas and onions are good sources of prebiotics. But alas (unless you are counting pizza as a vegetable) fruits, legumes and whole grains are sadly lacking from our modern diets. Supplements do help, but nothing quite takes the place of the real thing. If you live a busy lifestyle and don’t have the time to be soaking legumes overnight, there are some really convenient snacks that can make all the difference to your daily prebiotic intake.

Simple changes to your diet like choosing whole grain bread (or pizza crusts) will help to increase your prebiotic intake. There are a number of snacks that are packed with whole grains and they’re delicious too! One of the best examples is ShaSha’s Buckwheat Snack which contains inulin and promotes digestive health. Supplements are also available from health food stores. Treat your good bacteria to a great meal today.

Probiotics are the good bacteria that help to digest food. Next time we will look at probiotics and the role they play in promoting good digestion and health.

Spelt is the distant cousin of commercially grown wheat. Although it contains gluten, it is still suitable for those who experience allergies or intolerance to common wheat varieties. Spelt grain is centuries older than the more common wheat blends favoured today, which gives it a wider range of nutrients. Spelt’s most valuable quality is its 9.2% fibre which helps to clean and detoxify. It’s fantastically nutritious, featuring healthy servings of manganese, protein, copper, zinc and, with its deep nutty flavour, delicious to boot.

Heath Benefits

Spelt’s high fibre content helps you to reduce your total and LDL cholesterol levels. Whole grain products, such as those made with spelt, are shown to reduce high blood pressure and heart disease. Grains such as spelt significantly reduce the prevalence of gall stones and the risk of breast cancer in women and colon cancer in adults. Spelt is not just good for adults; the consumption of high fibre grains also reduces the incidence of childhood asthma by 50%.

A study by the American Institute for Cancer Research discovered that high fibre grains are a rich source of phytonutrients. Head of the Study, Dr. Rui Hai Liu, discovered that the levels of phytonutrients in high fibre grains are equal to those in fruits and vegetables and render the same antioxidant properties. AICR director Melanie Polk had this to say; “This research also serves to underscore the need for Americans to opt for whole-grain choices whenever they can. Whether it’s boiling up some whole wheat pasta, asking for brown rice at an Asian restaurant, trying unusual grains like millet and kasha, or simply making sure that your bread is 100% whole wheat, we have more reasons than ever to make room for whole grains.”

The American Journal of Clinical Nutrition suggests that three servings of whole grains should be included in your daily diet. The rewards are exponential; prevention of heart disease, atherosclerosis, diabetes, insulin resistance, ischemic stroke, obesity and cancer and reduced cholesterol.

If the marvellous Miss Spelt is, in fact, as marvellous as she sounds, why aren’t we all munching down bowlfuls every day? Spelt is not always conveniently available, although most health stores will stock a wide variety of whole grains. Most people are not sure how to incorporate it into their daily diets… until now.

Preparing Spelt

Rinse under clean water. Soak in a bowl for eight hours or overnight. In a pot, combine 2 parts water for every 1 part spelt berries. Bring to the boil. Reduce heat and simmer for about an hour. Serve as you would rice.

Spelt bread is a really delicious and healthy addition to your daily routine. This is perfect for on-the-go sandwiches and kids love whole grain bread too. You can make your own spelt breads or simply order them on the Internet. Organic Spelt Bread or Organic Raisin Spelt Bread can be ordered online. Get on the spelt grain train and live a happier, healthier life.

Among all the changes is the move to offer our customers the same quality organic ingredients that we at ShaSha Co. use in all our products. Delicious meals begin with the best ingredients and we stand behind everything that goes into each and every one of our products.

We hope you can use these ingredients to inspire you to explore your love of cooking to new levels and that is something to get excited about! With so many available ingredients, be it flour, oils, grains, or spices it’s easy to get overwhelmed with the endless possibilities – but never fear! Visit our corporate site for some great ShaSha Co. recipes!

As always we value your opinions and would love to hear what you think about the new website. Contact ShaSha Co. directly or better yet just leave us a comment below!