Chia Seeds… Really? Yup, Really!
As silly as it may seem, the newest and most exciting trend that I’ve seen in the health food world is the inclusion of chia seeds into your daily diet. Yes, that’s right: chia seeds, the very same seeds that are used to decorate cheesy household ceramic pets. At first I looked at this with a skeptic eye, but then I noticed that everyone from Dr. Oz to Dr. Weil is getting on the chia seed train.
As it turns out, chia seeds are incredible sources of so many vitamins, minerals, and other vital parts of our diet. According to recent studies, chia seeds have the same of the highest omega-3 levels of any food out there—even more than Atlantic salmon.
In addition to those wonderful omega-3 fatty acids, chia seeds have more protein, fiber, and calcium that flax seeds, and are also a great source of phosphorus, magnesium, niacin, and zinc.
As a result of their high nutrient content, chia seeds can help with so many of the common ailments that occur more and more commonly as we age: high blood pressure, low energy, arthritis, general inflammation, heart disease, and even diabetes.
Because chia seeds slow down the rate at which the body converts carbs into simple sugars in our bodies, new research has shown that they can significantly aid in controlling blood sugar, thereby battling diabetes. Additionally, chia seeds can block calorie absorption, helping craving reduction for those of us battling weight issues.
According to ancient documents, Aztec warriors used chia seeds to boost their energy, maintain stamina and endurance, and even build muscle tissue.
Maybe the best thing about chia seeds is their versatility: with health experts suggesting two daily servings of 20g (about 1.5oz), a variety of meals with which you can incorporate them are a must. Some of the best ideas out there include cereal, yogurt, cottage cheese, oatmeal (see recipe below), or smoothies. Another great idea is to incorporate them into baked goods, such as breads, cookies, muffins, or pancakes.
They can also be eaten raw, added to salads, or soaked in fruit juice. One advantage that they have over flax seeds is that the body digests them much more easily —in fact, they’ve been shown to aid digestion—so there is no need to grind them up before eating them.
So, try out something new and add some chia seeds to your diet. And don’t worry—you won’t grow bright green sprouts out of your head.
Probably.
Chia Oatmeal Recipe:
1 Tablespoon of Chia seed
5 tablespoons of Organic Oats
½ of one Banana sliced or other fruit such as apple or peach
½ teaspoon of Cinnamon Pinch of sea salt
1 tablespoon of agave nectar or raw honey
small handful of chopped walnuts or almonds
1 ounce of coconut milk or almond milk optional
Bring one cup of water to a boil; add all ingredients to water; continue stirring for about 5 minutes or until you get nice texture. Serve with coconut milk.
Check out this recipe on Foodista too!
Chocolate Peanut Butter Chia Pudding
French Women Don’t Get Fat! Chapters 3 & 4~Recasting
Chapter 3 finds Mireille in a three-month “re-casting” mode… She is resetting her individual equilibrium, with the help and guidance of Dr. Miracle. Yes, the beginning is three months of resetting new/old (French style) habits. Dr. Miracle fully understands that quick fixes will not yield long-term results.
Before beginning this process, it’s important to consider a couple of really important questions…
- Ask yourself, “Why am I doing this?” So often, our reasons are fear and self-loathing based, or what others or media says we should look like… What is your why?
Mireille states in chapter three, “To embrace recasting, you have to be ready to embrace pleasure and individual happiness as your goals… It may be easy for a wife, mother and full-time worker to neglect pleasure; perhaps a part of you even thinks it’s selfish. But you must understand there is nothing noble in failing to discover and cultivate your pleasures. (It will make you not only fat, but grouchy.)” Read more
An Apple a Day, Really Does…
My daughter inherited her love of coffee directly from me, and definitely brought that love with her to her semester in Paris. Luckily for her, her host parents share her passion, and she wakes up every morning to a fresh pot of coffee to go with her petit déjeuner. This was not the case, however, one early Monday morning when she was running a little late for her 9:30am art history class.
She tells the story like this: “That morning, I emerged, as usual, maybe a little later than usual, to find the coffee pot upside down on the drying rack. Ghislain, one of my host parents, was in the kitchen peeling these weird, French mini apples that we always have in a bowl on the counter.
Nikki [in French]: Oh, is there no coffee this morning?
Ghislain [in French]: No, today I am eating apples. Would you like an apple?
Nikki: No…
It took me another thirty seconds to realize that there was, in fact, NO COFFEE, and being late, as I was, I didn’t have time to make any. Seriously? Apples? What is this guy talking about? How are apples a replacement for coffee? Are these apples laced with caffeine?”
As hilarious as I found this story, it got me to thinking about apples, especially since, my daughter added when recounting the tale to me, that she eats them every day, but not for a source of caffeine. So, if not for caffeine, for what?
It turns out that apples are a powerhouse of vitamins, fiber, and antioxidants—all extremely important elements of a well-rounded, anti-aging diet.
In addition to being packed with immune-boosting vitamin C, apples are full of those amazing antioxidants that keep your cells healthy, your cardiovascular system in tip-top, and your heart healthy. However, it turns out that my daughter’s host parent made a mistake: the skins of apples contain the majority of the fruit’s vitamin C and antioxidants, so make sure not to skip out on those.
Apples also contribute to your heart health through a type of metabolite called flavonoids. Flavonoids have been shown to lower the risk of heart disease, as well as regulate blood pressure, and prevent inflammation. Studies have also shown that unlike most fruits, especially citrus fruits, apples actually lower the risk of asthma and other lung-related problems, and flavonoids are key nutrients when it comes to general lung support. And juicy, delicious apples are just packed with them!
Looking for a sweeter source of fiber than wheat bran? Just pick up some apples! Apples contain both kinds of fiber, soluble and insoluble, which are both really important for regulating LDL cholesterol.
Additionally, there is exciting new research being done that seems to show a correlation between the daily consumption of apples and a reduced risk of breast, lung, and colon cancer.
You can try chopped up apples in your salad, apples with peanut butter (one of my favorites) or with almond butter, chopped apples in your hot cereal in the morning, or baked apples with cinnamon, yum
So do your body—not to mention your taste buds—a big favor, and pick up a Pink Lady, a Red Delicious, a Granny Smith, or a Fuji apple ASAP!
“This entry has been posted as part of Prevention Not Prescriptions Tuesday hosted by The Kathleen Show” Click here and check it out!
Winter Recipe Love
There really are great winter season recipes that are nutritious and delicious!
There is nothing like starting your day with a warm bowl of oatmeal in your belly. We’ve all heard about the heart healthy benefits of oatmeal and when you add in cinnamon, almonds, sunflower seeds and the rest of the ingredients below, this ends turns out to be a powerhouse of health benefits to start your day.
Did you know that one cup of winter squash may provide up to 146% of your daily value of vitamin A since it is rich in beta carotene, the pre-cursor to vitamin A? Beta-carotene is one of the carotenoids found in winter squash that provides it with its deep orange color and has been shown to have powerful antioxidant and anti-inflammatory properties. Yay orange colored foods!
Swiss Breakfast Oatmeal
Breakfast is our most important meal and this Swiss Breakfast recipe is a nutritious and tasty way to start the day. Read more
Tis the Season for… Cinnamon!
Is it just me, or do you smell the scent of cinnamon wherever you go this time of year? 
It seems like the holiday season brings about the scent of cinnamon. The weird thing is, I hate the smell of cinnamon candles, cinnamon scented oils and incense. I also do not like the taste of cinnamon candy and gum. I do, however, like the taste of cinnamon in most baked goods… Whew, good thing, because I am hearing more and more about the health benefits of it.
What cinnamon reminds me most of is my grandmother’s rice pudding. She seriously made the world’s best rice pudding—the best I have ever tasted—and she used to always sprinkle cinnamon on top. Read more
