9.01.2014

What CHIA think? : CHIA SEEDS and its benefits


Everyone getting into a healthy lifestyle have probably heard of or surely have used and incorporated these seeds into their daily diet. CHIA SEEDS are a powerhouse of nutrients. They're loaded with protein, Omega 3s, and fiber. Plus they're packed with calcium, magnesium and manganese. They are also gluten-free.

Research has also demonstrated that the beneficial effects of omega-3, as found in chia, has helped those suffering with mood disorders. A meta-analysis of trials involving patients with major depressive disorder and bipolar disorder provided evidence that omega-3 in chia reduces symptoms of depression.(1) Omega-3 fatty acids have been proven in increase brain function and decrease depression. So, incorporating chia into your diet on a regular basis helps not just your physical health but also your mental health. 

The optimal daily consumption of chia is four tablespoons throughout the day, but you can gradually work your way up to that amount starting with one tablespoon a day. (2)  Adding just two tablespoons of chia seeds to your daily diet will give you approximately seven grams of fiber, four grams of protein, 205 milligrams of calcium, and a whopping five grams of omega-3. Chia has both soluble and insoluble fiber, which is a great benefit. That's why the seeds expand in liquids without losing any of the fiber content. If you consume four tablespoons per day of chia, you get 14 grams of fiber. By comparison, one packet of oatmeal has only four grams of fiber.

 One of my favorite ways to use Chia seeds is by simply mixing them into my fresh coconut water. It's hydration at its finest! I drink it before and after working out and it gives me a lot of energy and lessens my sugar craving!


As a bonus for all of you, here's a really quick and easy recipe I found online which I follow for a healthy nutrient-packed make ahead breakfast :



Raw Banana Cinnamon Chia Pudding
Ingredients
  • 1 cup cashew milk (recipe below)
  • 1/4 cup chia seeds
  • 2 tsp. maple syrup
  • 1/4 tsp. cinnamon
  • 1/4 tsp. vanilla essence
  • 1/2 bananas


  • Homemade Cashew Milk   
Makes 4 cups
  • 1 cup cashews (soaked for six hours)
  • 1 Medjool date
  • 4 cups of water
  • pinch of sea salt
Directions
1. Mix all of the ingredients for the cashew milk in a high speed blender for over a minute, until it's creamy and has a milk-like consistency (this will make up about four cups, and the leftovers can be kept in the fridge). 
2. In a bowl, combine the cashew milk with everything except for the chia seeds and mix well.  A whisk is perfect for this.
3. Add the chia seeds and whisk for a minute or so to make sure the seeds are spread evenly and aren't clumped up.
4. Let the mixture settle for a minute and whisk again. The pudding should start to thicken at this point.
5. Put into the refrigerator and let set for at least 30 minutes (sometimes, I will make this the night before to eat for breakfast the next day).
6. Slice up the banana and place over the top, sprinkle some cinnamon and voilĂ ! Enjoy!
(1) Ross, B. M., Seguin, J., & Sieswerda, L. E. (2007). Omega-3 fatty acids as treatments for mental illness: which disorder and which fatty acid? Lipids in Health & Disease, 621-39. doi:10.1186/1476-511X-6-21
(2) Coates, W. (2012). Chia: The complete guide to the ultimate superfood. Sterling Publishing: New York, NY. 


Choose wellness,
Pattie

4 comments:

oakleyses said...

ugg boots, prada handbags, polo outlet, christian louboutin uk, louis vuitton outlet, louis vuitton, gucci handbags, ray ban sunglasses, louis vuitton, longchamp outlet, nike air max, jordan pas cher, nike roshe, ugg boots, polo ralph lauren outlet online, louboutin pas cher, nike outlet, tiffany and co, michael kors pas cher, louis vuitton outlet, nike free, christian louboutin outlet, sac longchamp pas cher, longchamp pas cher, burberry pas cher, replica watches, tiffany jewelry, longchamp outlet, christian louboutin, longchamp outlet, oakley sunglasses, nike free run, tory burch outlet, air max, chanel handbags, prada outlet, ray ban sunglasses, nike air max, ray ban sunglasses, polo ralph lauren, oakley sunglasses, christian louboutin shoes, cheap oakley sunglasses, jordan shoes, replica watches, uggs on sale, kate spade outlet, oakley sunglasses wholesale, oakley sunglasses

oakleyses said...

sac vanessa bruno, nike roshe run uk, michael kors outlet online, michael kors outlet, mulberry uk, north face, true religion outlet, ralph lauren uk, michael kors, new balance, michael kors outlet online, coach purses, replica handbags, nike free uk, nike air force, michael kors outlet, burberry handbags, oakley pas cher, michael kors outlet, michael kors, lululemon canada, polo lacoste, coach outlet store online, uggs outlet, nike blazer pas cher, michael kors outlet online, north face uk, kate spade, nike tn, converse pas cher, uggs outlet, hogan outlet, true religion jeans, burberry outlet, coach outlet, nike air max, ray ban pas cher, hollister pas cher, nike air max uk, true religion outlet, ray ban uk, vans pas cher, nike air max uk, guess pas cher, sac hermes, michael kors outlet online, timberland pas cher, abercrombie and fitch uk, hollister uk

oakleyses said...

hollister, vans, herve leger, asics running shoes, insanity workout, ferragamo shoes, babyliss, gucci, converse, nike roshe run, mont blanc pens, louboutin, celine handbags, hollister clothing, north face outlet, soccer jerseys, baseball bats, iphone cases, nike air max, timberland boots, nfl jerseys, jimmy choo outlet, instyler, hermes belt, ghd hair, oakley, north face outlet, nike trainers uk, mcm handbags, abercrombie and fitch, vans outlet, mac cosmetics, new balance shoes, beats by dre, lululemon, hollister, bottega veneta, nike air max, nike huaraches, converse outlet, chi flat iron, ralph lauren, longchamp uk, ray ban, valentino shoes, p90x workout, soccer shoes, reebok outlet, wedding dresses, lancel

oakleyses said...

replica watches, moncler, swarovski crystal, supra shoes, ugg,ugg australia,ugg italia, moncler outlet, pandora charms, canada goose, canada goose outlet, moncler uk, canada goose outlet, montre pas cher, thomas sabo, moncler, moncler outlet, ugg, canada goose outlet, moncler, swarovski, wedding dresses, ugg pas cher, juicy couture outlet, ugg uk, canada goose, canada goose uk, coach outlet, hollister, juicy couture outlet, toms shoes, pandora jewelry, moncler, louis vuitton, louis vuitton, marc jacobs, pandora uk, ugg,uggs,uggs canada, louis vuitton, links of london, pandora jewelry, canada goose, doudoune moncler, louis vuitton, karen millen uk, louis vuitton, canada goose jackets