YAY for a new post! Sorry it's been so long! I've been on a smoothie craze as of late and my favorite ingredient to use are CHIA SEEDS! These little seeds are miracle workers. Chia seeds come from a flowering plant in the mint family that's native to Mexico and Guatemala.
I decided to try chia seeds because I was told that they give you crazy amounts of energy and I need lots of energy for CrossFit. Luckily, chia seeds are everywhere now. They can be found at your local grocery store and even TJMaxx. I was walking through the "trap"...where all the knick knacks are before you check out, and saw bags of chia seeds!
I decided to try chia seeds because I was told that they give you crazy amounts of energy and I need lots of energy for CrossFit. Luckily, chia seeds are everywhere now. They can be found at your local grocery store and even TJMaxx. I was walking through the "trap"...where all the knick knacks are before you check out, and saw bags of chia seeds!
There a million reasons why you should start consuming chia seeds...
but I'm going to only list a few:
but I'm going to only list a few:
-1-
Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds' lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids -- specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol. The essential fatty acids contained in Chia seeds helps to boost metabolism and promote lean muscle mass.
-2-
Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.
Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fiber, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fiber per day.
-3-
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.
Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.
-4-
Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects. It is said that 1 tablespoon of Chia can sustain a person for 24 hours. Athletes have reported that Chia seeds help them perform at optimal levels for much longer periods of time.
Satiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects. It is said that 1 tablespoon of Chia can sustain a person for 24 hours. Athletes have reported that Chia seeds help them perform at optimal levels for much longer periods of time.
-5-
And for anyone who has diabetes or issues with blood sugar, Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
And for anyone who has diabetes or issues with blood sugar, Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
Chia seed recipes:
Chia seed smoothie bowl:
Perfect for a hot summer day, this smoothie bowl includes both fruit and vegetables, all under the guise of a creamy, cold chocolate treat.
Ingredients:
Serves One
1 1/4 c. almond milk (or milk of choice)
1 scoop chocolate protein powder
1 c. frozen strawberries
1/2 frozen banana
1 tbsp. cocoa powder
1 tbsp. chia seeds (plus more for garnish)
1 large handful fresh spinach
Directions:
Pour almond milk into blender and top with remaining ingredients. Blend on high until smooth, thick texture is achieved. Pour into a bowl, garnish with chia seeds and enjoy.
Serves One
1 1/4 c. almond milk (or milk of choice)
1 scoop chocolate protein powder
1 c. frozen strawberries
1/2 frozen banana
1 tbsp. cocoa powder
1 tbsp. chia seeds (plus more for garnish)
1 large handful fresh spinach
Directions:
Pour almond milk into blender and top with remaining ingredients. Blend on high until smooth, thick texture is achieved. Pour into a bowl, garnish with chia seeds and enjoy.
Banana-nut Bread:
2 cups vegetable juice pulp (preferably at least half carrot)
8 tbsp ground chia
3/4 cup chopped walnuts
3/4 cup raisins
5 bananas
Directions:
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.
2 cups vegetable juice pulp (preferably at least half carrot)
8 tbsp ground chia
3/4 cup chopped walnuts
3/4 cup raisins
5 bananas
Directions:
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.
Cucumber chia seed salad:
This cold salad is packed with antioxidants and omega 3’s.
Ingredients: Serves two
1 large cucumber, thinly sliced
1/2 yellow sweet onion, sliced
4 ½ tbsp. rice vinegar
1/2 tbsp. sweetener of choice (Stevia, Splenda, agave nectar or sugar)
½ tbsp. chia seeds(I used a lot more!)
Directions: Combine all ingredients except for chia seeds in a bowl and let sit for an hour. Right before serving, sprinkle with chia seeds and enjoy.
Ingredients: Serves two
1 large cucumber, thinly sliced
1/2 yellow sweet onion, sliced
4 ½ tbsp. rice vinegar
1/2 tbsp. sweetener of choice (Stevia, Splenda, agave nectar or sugar)
½ tbsp. chia seeds(I used a lot more!)
Directions: Combine all ingredients except for chia seeds in a bowl and let sit for an hour. Right before serving, sprinkle with chia seeds and enjoy.
Progress Pictures:
I'm not a fan of before and after pictures, but my body has made some progress in the past few years, especially the past 10 months since I dramatically changed what I've been eating.
I hope I've inspired you in some way to head to the grocery store and grab a bag of chia seeds! You can add them to any salad, smoothie, or seasoning to your meats! It's just so easy and healthy, you have no reason to say no!