A Fit Nurse: healthy breakfast

Showing posts with label healthy breakfast. Show all posts

Posted by Alyssa Schomaker / Monday, April 30, 2018 / No comments / Alyssa schomaker , beachbody elite , breakfast , clean eating , clean eating recipes , fitness , health , healthy breakfast , healthy breakfast recipes

Clean Eating Breakfast Burrito

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8GWH9pAe4YM4GcdD2AvzKbXjt5jNonsINlzm56aUyRbqVCZM49roihh_anabs5O9rBVZLmPW2c9ztbYcFQ206L_YPzkzO8j3qa8Gmt-5aXdjc2XMUQNeD68ijhk4cV7FRhSPtM5oVl42X/s1600/1382542427230.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="462" data-original-width="616" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8GWH9pAe4YM4GcdD2AvzKbXjt5jNonsINlzm56aUyRbqVCZM49roihh_anabs5O9rBVZLmPW2c9ztbYcFQ206L_YPzkzO8j3qa8Gmt-5aXdjc2XMUQNeD68ijhk4cV7FRhSPtM5oVl42X/s1600/1382542427230.jpeg" /></a></div>
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Ingredients:<br />
1 whole wheat tortilla<br />
1 egg and 1 egg white, whisked<br />
Half an avocado<br />
Salsa or chopped tomatoes<br />
Scoop of plain greek yogurt<br />
1-2 tbsp green onions, chopped<br />
<span style="font-family: "times" , "times new roman" , serif;"><br /></span>

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Instructions<br />
1. Heat skillet to medium heat and scramble your eggs according to your liking.<br />
2. Place tortilla in skillet and add in all the ingredients and fold it into a burrito!<br />
3. Hold together and cool until golden brown and flip and cook the other side of the burrito.<br />
4. Serve and enjoy!<br />
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Alyssa schomaker, beachbody elite, breakfast, clean eating, clean eating recipes, fitness, health, healthy breakfast, healthy breakfast recipes

Clean Eating Breakfast Burrito

Ingredients: 1 whole wheat tortilla 1 egg and 1 egg white, whisked Half an avocado Salsa or chopped tomatoes Scoop of plain greek ...

Posted by Alyssa Schomaker / Monday, August 21, 2017 / No comments / Alyssa schomaker , beachbody elite , clean eating , clean eating recipes , elite coach , healthy breakfast , smoothie , smoothie bowl

Breakfast Green Smoothie Bowl

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRLquO_lWADTEjqUxc7lsNvexXx9k1ZF7Xg7AFeYCf7_aKKohTTIJSuSfpBWzu1DStjHeGMvC3Hu1qKAGRAKyYVHM6OuauxTWwpSLNn3_WAtEA3k1fbyFjHqNgov8TcbI4he8lCJXFWpf8/s1600/HE_istock_kiwi-smoothie-bowl_s4x3.jpg.rend.sni18col.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="462" data-original-width="616" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRLquO_lWADTEjqUxc7lsNvexXx9k1ZF7Xg7AFeYCf7_aKKohTTIJSuSfpBWzu1DStjHeGMvC3Hu1qKAGRAKyYVHM6OuauxTWwpSLNn3_WAtEA3k1fbyFjHqNgov8TcbI4he8lCJXFWpf8/s1600/HE_istock_kiwi-smoothie-bowl_s4x3.jpg.rend.sni18col.jpeg" /></a></div>
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Want the perfect breakfast to start your day right? Here's one that I love!<br />
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Ingredients:<br />
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<br />
1 kiwi<br />
1/2 lemon, juiced<br />
1/2 cup greek yogurt<br />
1 handful of spinach<br />
1 tbsp. honey<br />
1 tsp. coconut flakes<br />
small handful of blueberries<br />
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Method:<br />
1. Blend all of the ingredients except berries and coconut flakes until very smooth.<br />
2. Pour in your blended mixture into your fave bowl, top it with bananas, fresh blueberries. coconut flakes, kiwi and granola...(and other fruits if you like!)<br />
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That easy! Perfect breakfast to start your day right.<br />
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Alyssa schomaker, beachbody elite, clean eating, clean eating recipes, elite coach, healthy breakfast, smoothie, smoothie bowl

Breakfast Green Smoothie Bowl

Want the perfect breakfast to start your day right? Here's one that I love! Ingredients: 1 kiwi 1/2 lemon, juiced 1/2 cup gre...

Posted by Alyssa Schomaker / Friday, November 13, 2015 / No comments / breakfast , breakfast benefits , clean eating breakfast , eating breakfast , healthy breakfast , Weight loss , weight management

4 Reasons Why Eating Breakfast is Important

<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7GKVxS_6h05ihzQj-Q0-T6e375U_0B-5tOc3VBzUtCnexH-hF_WhyphenhyphenusNvhNTH4GmvwCzwtEcZQtPjpD2WtjGDOjDHHn6fSWTQiurNtG6H6R3ge7mRipEnnsCOxVBxHy5QeA_IDrG3uBt2/s1600/fried-eggs-456351_1920.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="4 Reasons Why Eating Breakfast is Important" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7GKVxS_6h05ihzQj-Q0-T6e375U_0B-5tOc3VBzUtCnexH-hF_WhyphenhyphenusNvhNTH4GmvwCzwtEcZQtPjpD2WtjGDOjDHHn6fSWTQiurNtG6H6R3ge7mRipEnnsCOxVBxHy5QeA_IDrG3uBt2/s1600/fried-eggs-456351_1920.jpg" title="4 Reasons Why Eating Breakfast is Important" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
</div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">We hear about the importance of eating breakfast all the time! “It’s the most important meal of the day,” they say, but they never really say why! Why is eating breakfast important to our weight loss, fitness, and overall health? What does breakfast do? I’m going to tell you why breakfast is the most important way to start your day and why it is a huge part of living a healthy lifestyle!</span></span></div><b id="docs-internal-guid-45a2e59a-0239-eec2-b77d-263820ee8b4b" style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast helps you have a nutritionally complete diet.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">This makes sense! Cutting a full meal out of your day will inevitably leave you with a nutritional deficiency. It is important to nurture our body with the important vitamins and minerals that it needs. A simple breakfast, like oatmeal with fruit, or an omelette boosts your intake of healthy foods. Eating breakfast each day will help you reach your recommended daily value of vitamins and minerals to help you maintain wellness.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast aids in weight loss.</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">It might seem counterproductive to eat more calories if you are trying to lose weight. It isn’t. It is about the quality of the calorie. Meal skipping is not a healthy way to reach your weight loss goals. Those who skip breakfast tend to overeat on unhealthy choices throughout the day. They do this because they feel so hungry at a certain point that they overindulge. Eating breakfast aids in weight loss because it helps a person feel fuller throughout the day.</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast gives you more energy. </span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Of course it does! Eating breakfast gives your body new caloric energy to tackle the day. When you wake up in the morning, your body hasn’t had any food for 9 to 12 hours! It is hungry for healthy nutrients to use for energy. With more energy, you are more likely to burn more calories throughout the day. You may find yourself willing to take the stairs rather than the elevator or take a walking lunch rather than eating at your desk. Eating breakfast is the best way to start the day because it can motivate extra activity and movement in your day!</span></span></div><b style="font-weight: normal;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span></b> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eating breakfast gives your brain a boost!</span></span></div><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Just like your body, your brain is looking for energy in the morning. Feeding it a nutritious breakfast will help you think more clearly, make more rational choices, and will improve your memory! Your brain uses a lot of energy. Starving it until lunch won’t help you think creatively or critically in the morning at all.</span></span></div><span style="color: #444444; font-family: "verdana" , sans-serif;"><br />
</span> <br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;"><span style="color: #444444; font-family: "verdana" , sans-serif;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hopefully, you have found a reason for eating breakfast! It’s important to understand the value of our meals and the types of food we put in our bodies. Health and fitness all starts with what we put in our body. If you are interested in focusing on your health and wellness, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me!</span></a><span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I’d love to help you get on track with a healthy lifestyle and help you stay motivated.</span></span></div>

breakfast, breakfast benefits, clean eating breakfast, eating breakfast, healthy breakfast, Weight loss, weight management

4 Reasons Why Eating Breakfast is Important

We hear about the importance of eating breakfast all the time! “It’s the most important meal of the day,” they say, but they never really s...

Posted by Alyssa Schomaker / Saturday, August 15, 2015 / No comments / breakfast , breakfast benefits , clean eating , clean eating breakfast , easy meals , eating healthy , healthy breakfast , recipe

Making the Perfect Overnight Oats

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hV3nVJ5Htm6h95ZsW1W3HrJ1FtBuYCaHE5Ie_62vkgflM3c7jF8sF9Kdb4wSRozNKSP9p9Q_rEiobxVdi_qwVTi8wcQcG5v5ceyzN_gX6nVbFnyLiBTG3XnA_DAfcvJJsnQ-mRX8rxO6/s1600/overnight+oats.jpg" imageanchor="1"><span style="color: #444444; font-family: Verdana, sans-serif;"><img alt="bowl of oats" border="0" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8hV3nVJ5Htm6h95ZsW1W3HrJ1FtBuYCaHE5Ie_62vkgflM3c7jF8sF9Kdb4wSRozNKSP9p9Q_rEiobxVdi_qwVTi8wcQcG5v5ceyzN_gX6nVbFnyLiBTG3XnA_DAfcvJJsnQ-mRX8rxO6/s640/overnight+oats.jpg" title="" width="640" /></span></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Making breakfast the night before is a convenient and effective way to make sure you start your day off well, get a metabolism boost, and feel energized throughout the day! One of the greatest options for breakfast is oatmeal. It is satiating, full of fiber, and can be well-rounded with the right concoction of fruits and seasonings. Overnight oats are easy to prepare, but here are some helpful tips to create the perfect consistency and flavor:</span></span></div>
<b id="docs-internal-guid-eb7e2129-284c-92a6-1cb6-00df7661b824" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Make sure you have the right balance of oats and liquid.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">This is important because the right amount of liquid will affect the consistency of your oats in the morning. No one wants to eat dry, damp oats, but no one wants to eat watery goop either! The formula for creating the perfect batch of overnight oats is the ratio of 1:2. This means that for every 1 cup of oats, you want 2 cups of milk (or milk alternative). If you are preparing a ½ cup of oats, you will want 1 full cup of liquid. </span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you are adding Chia seeds in your overnight oats, and I recommend you do, you will want to add a little extra liquid to compensate for the chia seeds. Chia seeds absorb the liquid just like the oats will. Experiment a little bit with different amounts of liquid to find out what your favorite consistency is.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Remember that cold foods need a little extra flavor.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hot foods need less seasoning than cold foods. The heat brings out quieter flavors in seasonings. When you are preparing overnight oats, keep this in mind! Add more cinnamon than you would add to hot oats. Add a dash of salt to intensify flavors, and if you want, add some raw honey for a natural sweetener.</span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Put in the extras later. </span></span></div>
<b style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Wait until the next morning to add your fruits and nuts. If you put your toppings in before you refrigerate, it can throw off the consistency of your oats and impact the flavor of the contents. Waiting until morning ensures that you have the best consistency of oats, the rich flavor and texture of your favorite toppings, and extra crunch in every bite!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you are working toward a healthy lifestyle for you and your family, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> and I can help you get on track with food, fitness, and a healthier approach to living! </span></span>

breakfast, breakfast benefits, clean eating, clean eating breakfast, easy meals, eating healthy, healthy breakfast, recipe

Making the Perfect Overnight Oats

Making breakfast the night before is a convenient and effective way to make sure you start your day off well, get a metabolism boost, a...

Posted by Alyssa Schomaker / Sunday, July 12, 2015 / No comments / Chia , chia seeds , Clean breakfast recipes , clean eating , clean eating breakfast , clean eating recipe , fitness , health , healthy , healthy breakfast , pudding , Recipes

Chia Recipes For A Filling Breakfast

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgevUNS4badPfCjiUbG0DoyonhPcNah0ItspXb21QCE74FdQKsNuMuqpD_QykQKTcdIR1rdcULoWN1VJsh6pPD2tGHOHITB3UDjQ-TNZm-ogDJDOTDD2iriP35ZgDROFmjY3VdEaKqxjHE4/s1600/ChiaRecipes.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Chia recipes, like this chia pudding with fruit, are a healthy breakfast" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgevUNS4badPfCjiUbG0DoyonhPcNah0ItspXb21QCE74FdQKsNuMuqpD_QykQKTcdIR1rdcULoWN1VJsh6pPD2tGHOHITB3UDjQ-TNZm-ogDJDOTDD2iriP35ZgDROFmjY3VdEaKqxjHE4/s1600/ChiaRecipes.jpg" title="" /></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I love chia recipes on those busy days when you need a quick meal that will help you feel full. These tiny seeds are high in fiber, protein, antioxidants, and more, but with very few calories. </span></span></div>
<b id="docs-internal-guid-f5a686e1-4092-c999-eee1-212c7e8aa049" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Chia Pudding</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">This chia pudding is one of my favorite chia recipes because it’s quick to make and tastes so indulgent. It only takes a few minutes of evening prep, and you’ll wake up to an amazing breakfast.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">-1 cup almond milk</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">-¼ cup chia seeds</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">-Three tablespoons cacao powder</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">-Two (or more) tablespoons honey</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Combine all of the ingredients, except for the honey, in a small mixing bowl. Once all of the ingredients are well combined, add the honey. Start with 2-3 tablespoons, adding more if you prefer a sweeter taste. Pour mixture into an airtight container, and refrigerate overnight. The seeds will absorb the liquid, resulting in a pudding-like consistency.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Other Ideas: Don’t have any cacao powder on hand? Add a little bit of vanilla extract instead. You can also use maple syrup instead of honey if you prefer. Feel free to experiment! Like many other chia recipes, this one is easy to customize. After letting the mixture sit in your fridge overnight, you can even try blending it in a blender or food processor for a smoother, more creamy consistency.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Energy Bites</span></b></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">These bites are one of the easiest chia recipes you can make. What busy mom doesn’t love a no-bake recipe that comes together in just a few minutes? These bites make a great morning snack, and you won’t have to turn on your oven (a definite plus during hot summer weather)!</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">-1 cup oats</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">-½ cup almond butter</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">-Two tablespoons dried coconut or fruit</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">-Two tablespoons chia seeds</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Mix all ingredients together in a small bowl until well combined. Roll the mixture into bite-sized pieces. Since they don’t have to be baked, you can make them as small or large as you want. Smaller bites are a great option if you want to enjoy these as an on-the-go snack. Store your energy bites in the refrigerator for up to 4-5 days.</span></span></div>
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<span style="background-color: transparent; font-size: 14.6666666666667px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Other ideas: As with most chia recipes, this one is easy to adapt! Try using dried fruit or nuts instead of coconut, or substitute another type of nut butter instead of almond. You can take it to the next level and drizzle some melted dark chocolate over the top. Yum!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">The next time you need a quick but filling breakfast, try one of these delicious chia recipes! They’re a great way to eat clean on the go but taste so indulgent even your kids will love them.</span></span>

Chia, chia seeds, Clean breakfast recipes, clean eating, clean eating breakfast, clean eating recipe, fitness, health, healthy, healthy breakfast, pudding, Recipes

Chia Recipes For A Filling Breakfast

I love chia recipes on those busy days when you need a quick meal that will help you feel full. These tiny seeds are high in fiber, prote...

Posted by Alyssa Schomaker / Saturday, June 13, 2015 / No comments / beachbody , busy mom , clean eating , clean eating breakfast , easy meals , healthy breakfast , healthy choices , healthy family , quick oats

Easy Breakfast Ideas for a Healthier Day

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUblpF1En1eZwYg3DCIFB2gyn-4Sy8DaLYw_J-6s6Sqwbj5Txzyh_ro9U-BjG7vsIjiFm4byDLKdE8RlkAxnJ0t1Z6tYimtayc4rzsp9p0Ngb3hbTqG_4W62o5iJYuKCdVo5QYx7a9j17e/s1600/EasyBreakfastBLOG+%25281%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Easy breakfast with oatmeal and fruit" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUblpF1En1eZwYg3DCIFB2gyn-4Sy8DaLYw_J-6s6Sqwbj5Txzyh_ro9U-BjG7vsIjiFm4byDLKdE8RlkAxnJ0t1Z6tYimtayc4rzsp9p0Ngb3hbTqG_4W62o5iJYuKCdVo5QYx7a9j17e/s1600/EasyBreakfastBLOG+%25281%2529.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">An easy breakfast can make the morning much less stressful, and help you feel productive and focused throughout the day. While it might be tempting to reach for unhealthy convenience foods on mornings when you have a full schedule, enjoying a healthy, easy breakfast is simpler than you might think. Here are some of my favorite ways to enjoy an easy breakfast!</span></span></div>
<b id="docs-internal-guid-734281b5-ba68-1e19-da3f-e2a7db49cc91" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Overnight oats are an easy breakfast that uses ingredients you probably already have in your pantry. Simply mix ½ cup of your favorite oats (this is a great way to make steel cut oats) with about ⅔ cup of unsweetened almond milk (you can also use coconut milk). Stir in about one teaspoon of honey or maple syrup for just a hint of sweetness, and let the mixture sit in your refrigerator overnight. In the morning, give it a stir and add some extra milk if you prefer a thinner consistency. Top with some nuts or fresh fruit, and you’ve got a delicious and easy breakfast. You can even store your overnight oats in the fridge for a few days if needed.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Egg muffins have become a popular easy breakfast, and with good reason! They’re packed with protein, and you can fill them with your favorite veggies to make them extra tasty. Since they’re pre-baked, you can make a large batch and store the extras in your fridge or freezer. Crack about six eggs into a bowl (you can sub in egg whites for a few of the eggs if you prefer) and whisk them, then add about ¾ cup of cottage cheese. From there, simply add your favorite veggies (diced into small pieces). You can make your egg muffins even more filling by adding some cooked quinoa or brown rice. Spray a muffin tin and fill each cup just over halfway with the egg mixture. Bake them at 350 degrees for around 20-25 minutes, and you’ve got an easy breakfast that you can store in your fridge or freezer. Just pop them in the microwave when you’re ready to enjoy them.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">If you’re short on time and didn’t get a chance to prepare anything in advance, try an easy breakfast that requires almost no preparation. Spread some nut butter over a whole wheat tortilla, and roll it around a peeled banana or fill it with an assortment of berries for an easy breakfast that you can enjoy on your way out the door. Plain Greek yogurt topped with some honey and fruit makes for another quick and easy breakfast that tastes surprisingly creamy and indulgent.</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Try some of these ideas and see what you think! Once you find a few easy breakfast recipes you enjoy, it’s so simple to keep those items on hand, so you’re ready to tackle even the busiest mornings. Are you looking for more information about nutrition and fitness? </span><a href="http://www.afitnurse.com/p/schedule-appointment-to-chat-with-me.html" style="text-decoration: none;"><span style="font-size: 15px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Contact me</span></a><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> today! I can help you find a fitness and nutrition plan that will work for you!</span></span>

beachbody, busy mom, clean eating, clean eating breakfast, easy meals, healthy breakfast, healthy choices, healthy family, quick oats

Easy Breakfast Ideas for a Healthier Day

An easy breakfast can make the morning much less stressful, and help you feel productive and focused throughout the day. While it might b...

Posted by Alyssa Schomaker / Friday, April 10, 2015 / No comments / abs , breakfast , breakfast benefits , diet , fiber , fitness , health , healthy breakfast , nutrition , Protein , vitamins , water

Power Breakfast: Energy For Your Morning

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Power breakfast with protein, vitamins, and fiber." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" title="Power breakfast with berries." /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the energy you need for a successful day. So what does a power breakfast include? Let me tell you all about it!</span></span></div>
<b id="docs-internal-guid-2416a714-9076-df9c-5b3b-5de895e2c917" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Protein</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Having a full serving of protein in your power breakfast is one of the most important factors. Protein helps satisfy your body, so you are less likely to fill up on empty calories later. It can help maintain or strengthen your muscle mass and assist in repairing tissue for a healthy, functioning body.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Fiber</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Foods that are high in fiber promote healthy digestion, so your body can easily flush out toxins, which might otherwise have harmful effects. Fiber can also help improve heart health and can help prevent diabetes. Make sure to include fiber in your healthy, power breakfast!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Vitamins</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Vitamins and minerals should be a part of your daily breakfast. To give yourself an antioxidant boost with your breakfast, add fruits and veggies. Tea is another great way to incorporate antioxidants that help keep your immune system going strong. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Sugar</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You should avoid foods that contain processed sugar for breakfast. Foods that are full of sugar can make you hungrier, sooner. Plus, it can give you high blood sugar, which causes you to feel a sense of false energy, and then crash.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Hydrate</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drink water as soon as you wake up, since your body hasn’t had any water during the night. Hydration is key during your whole day, so start it right with a tall glass of water. It will make your overall day better!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Caffeine</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I can’t resist a little coffee or tea in the morning. It’s okay to have something with a little bit of caffeine after you wake up. Black coffee and green tea are both full of antioxidants, so they are fine to sip with your morning meal. Just don’t add any extra sugar to them, or you could experience the high blood sugar previously mentioned.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I think that making sure your power breakfast is delicious should also be an important factor! You should be able to enjoy your food and know that it will be giving you energy for the rest of the day. That’s why I love using </span><a href="http://www.shakeology.com/?tracking=BB_SHAKEOLOGY" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Shakeology</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for smoothies when it’s breakfast time. It ranks well in all the nutrition factors listed above. Plus you can use it in other delicious breakfast dishes, like this </span><a href="http://www.afitnurse.com/2013/03/chocolate-covered-banana-oatmeal.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Chocolate Covered Banana Oatmeal</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Another great dish that is super filling, and a big hit with the fam, is this </span><a href="http://www.afitnurse.com/2014/08/ham-n-quinoa-hash-with-baked-eggs.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Ham ‘N Quinoa Hash With Baked Eggs</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Yum!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> </span></span>

abs, breakfast, breakfast benefits, diet, fiber, fitness, health, healthy breakfast, nutrition, Protein, vitamins, water

Power Breakfast: Energy For Your Morning

You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the ...

Posted by Alyssa Schomaker / Wednesday, July 30, 2014 / No comments / clean eating , deliciousness , health and fitness , healthy breakfast , healthy desserts , Healthy recipes , nutrition , smoothie , summer beverage

Blueberry Zucchini Smoothie (You Heard It Right!)

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRLkhJ5nbK0QM64o_dmKIfbGncgqO2EI3WOtBt74veh8RSkff00aodY2DH-grR9MOCE0WB4DE4TKGjF7ocjbroKVDRifwNsMcoNb615wMQ2m0k1zkHcrUvkJ0TY4rjn5sUQa_EmKTW7ZJ7/s1600/AvdulovaBlueberryZucchini+Smoothie-850x850.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRLkhJ5nbK0QM64o_dmKIfbGncgqO2EI3WOtBt74veh8RSkff00aodY2DH-grR9MOCE0WB4DE4TKGjF7ocjbroKVDRifwNsMcoNb615wMQ2m0k1zkHcrUvkJ0TY4rjn5sUQa_EmKTW7ZJ7/s1600/AvdulovaBlueberryZucchini+Smoothie-850x850.jpg" width="640" /></a></div>
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Have you ever considered putting a zucchini in a smoothie?</div>
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I tried it recently and now no breakfast smoothie goes zucchini-less. A great source of fiber, manganese, <a href="http://www.mindbodygreen.com/tag/antioxidant.html" style="color: #5ac7e1; text-decoration: none;" target="_blank">antioxidants</a>, vitamins C, B and A (with barely any calories — 21 per cup!), zucchini are practically tasteless, which makes them an amazing addition to any blended creation.</div>
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Go grab some local zucchini at your farmers market, and get blendin'! If it's organic, you don't even need to peel the skin off.</div>
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<strong>Blueberry Zucchini Smoothie</strong><br />Makes 1 serving</div>
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<em>Ingredients</em></div>
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<li>1/2 cup zucchini</li>
<li>1/2 cup frozen wild blueberries</li>
<li>1/2 cup spinach</li>
<li>1-2 pitted dates to sweeten</li>
<li>1 tablespoon chia seeds</li>
<li>1 teaspoon probiotic powder (optional)</li>
<li>1 tablespoon almond butter (I recommend using raw sprouted one)</li>
<li>1 cup almond milk</li>
</ul>
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<em>Toppings</em></div>
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<li>1 tbs almond butter</li>
<li>1 tbs wild blueberries</li>
</ul>
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<em>Directions</em></div>
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<span style="font-size: 14px;">Blend all of the ingredients until smooth. Top with almond butter and wild blueberries.</span><br /><br /><br /><span style="font-size: xx-small;">shared from mindbodygreen.com by KSENIA AVDULOVA<span style="color: #999999; font-weight: bold; line-height: 21.420000076293945px; text-transform: uppercase;"> </span></span></div>

clean eating, deliciousness, health and fitness, healthy breakfast, healthy desserts, Healthy recipes, nutrition, smoothie, summer beverage

Blueberry Zucchini Smoothie (You Heard It Right!)

Have you ever considered putting a zucchini in a smoothie? I tried it recently and now no breakfast smoothie goes zucchini-less. A ...

Posted by Alyssa Schomaker / Thursday, July 17, 2014 / No comments / clean eating , healthy breakfast , healthy desserts , Healthy recipes , healthy snacks , nutrition , super foods

Nutritional Benefits of Chia Seeds + Chia Seed Pudding Recipe!!

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYcE6hq0w7wP_EH-6UaxeS94BoerOlEp5WIIPClJNNLQIbBqZvh4H8bFf90SM0jWbYakXTGmHATHbV0bot4pFu2itKeBHgrIcEHoW2URy7sdnlD7pFJjNuZJ_ecbYuLdqSGmw0WqqK2Uyl/s1600/chia.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYcE6hq0w7wP_EH-6UaxeS94BoerOlEp5WIIPClJNNLQIbBqZvh4H8bFf90SM0jWbYakXTGmHATHbV0bot4pFu2itKeBHgrIcEHoW2URy7sdnlD7pFJjNuZJ_ecbYuLdqSGmw0WqqK2Uyl/s1600/chia.jpeg" /></a></div>
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<span style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;"><span style="color: #e06666; font-size: large;">Chia Seed Pudding</span></span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;"><br /></span><span style="color: #e06666;"><br style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;">Ingredients</span></span><br />
<span style="color: #e06666;"><br style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;" /></span><span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1 cup vanilla-flavored unsweetened almond milk</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1 cup plain low-fat (2 percent) Greek yogurt</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">2 tablespoons pure maple syrup (preferably grade B), plus 4 teaspoons for serving</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1 teaspoon pure vanilla extract</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">Kosher salt</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1/4 cup chia seeds</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1 pint strawberries, hulled and chopped</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1/4 cup sliced almonds, toasted</span><br />
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<span style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;"><span style="color: #e06666;">Directions</span></span><br />
<span style="color: #e06666;"><br style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;" /></span><span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">In a medium bowl, gently whisk the almond milk, yogurt, 2 tablespoons maple syrup, the vanilla and 1/8 teaspoon salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.</span><br />
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<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">The next day, in a medium bowl, toss the berries with the remaining 4 teaspoons maple syrup. Mix in the almonds.</span><br />
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<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.</span><br />
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<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">Photograph by Kana Okada</span><br />
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<h1 class="entry-title" style="background-color: white; font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 2.1em !important; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">11 Proven Health Benefits of Chia Seeds (No. 3 is Best)</span></h1>
<h1 class="entry-title" style="background-color: white; font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 2.1em !important; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #555555; font-family: Arial, Helvetica, sans-serif; font-size: xx-small; line-height: 23px;">By </span><a href="http://authoritynutrition.com/about/" style="color: #555555; font-family: Arial, Helvetica, sans-serif; font-size: x-small; line-height: 23px; text-decoration: none;">Kris Gunnars</a><span style="color: #555555; font-family: Arial, Helvetica, sans-serif; font-size: xx-small; line-height: 23px;"> </span></h1>
<div class="entry-content" style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 23px; overflow: hidden;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<span class="wptouch-shortcode-non-mobile"><img alt="Woman Holding Something in Her Hands" class="alignright size-full wp-image-3888" src="http://authoritynutrition.com/wp-content/uploads/2014/06/woman-holding-something-in-her-hands.jpg" style="display: block; float: right; height: 383px; margin: 0px 0px 10px 15px; max-width: 100%; width: 240px;" /></span>Chia seeds are among the healthiest foods on the planet.</div>
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They are loaded with nutrients that can have important benefits for your body and brain.</div>
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Here are 11 health benefits of chia seeds that are supported by human studies.</div>
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<span style="color: #e06666;">1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories</span></h2>
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Chia seeds are tiny black seeds from the plant<a href="http://en.wikipedia.org/wiki/Salvia_hispanica" style="color: #0000ee; text-decoration: none;" target="_blank">Salvia Hispanica</a>, which is related to the mint.</div>
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This plant grows natively in South America.</div>
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Chia seeds were an important food for the Aztecs and Mayans back in the day.</div>
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They prized them for their ability to provide sustainable energy… in fact, “chia” is the ancient Mayan word for “strength.”</div>
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Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood.</div>
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In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.</div>
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<strong>This is what chia seeds look like:</strong></div>
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<img alt="Chia Seeds In A Bowl" class="aligncenter size-full wp-image-3876" height="367" src="http://authoritynutrition.com/wp-content/uploads/2014/06/chia-seeds-in-a-bowl.jpg" style="display: block; height: auto; margin: 0px auto 10px; max-width: 100%;" width="580" /></div>
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Don’t be fooled by the size… these tiny seeds pack a <strong>powerful</strong> nutritional punch.</div>
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A 1 ounce (28 grams) serving of chia seeds contains (<a href="http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2" style="color: #0000ee; text-decoration: none;" target="_blank">1</a>, <a href="http://ndb.nal.usda.gov/ndb/foods/show/3655?qlookup=chia&fg=&format=&man=&lfacet=&max=25&new=1" style="color: #0000ee; text-decoration: none;" target="_blank">2</a>):</div>
<ul style="font-size: 14px; margin: 0px; padding: 0px 0px 25px;">
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Fiber:</strong> 11 grams.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Protein:</strong> 4 grams.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Fat:</strong> 9 grams (5 of which are Omega-3s).</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Calcium:</strong> 18% of the RDA.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Manganese:</strong> 30% of the RDA.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Magnesium:</strong> 30% of the RDA.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Phosphorus:</strong> 27% of the RDA.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;">They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.</li>
</ul>
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This is particularly impressive when you consider that this is just a single <strong>ounce</strong>, which supplies only 137 <a href="http://authoritynutrition.com/debunking-the-calorie-myth/" style="color: #0000ee; text-decoration: none;">calories</a> and one gram of digestible carbohydrate!</div>
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Just so that we’re all on the same page, 1 ounce equals 28 grams, or about 2 tablespoons.</div>
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Interestingly… if you subtract the fiber, which may not end up as usable calories for the body, chia seeds only contain 101 calories per ounce.</div>
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This makes them one of the world’s <strong>best</strong> sources of several important nutrients, calorie for calorie.</div>
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To top things off, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of <a href="http://authoritynutrition.com/6-shocking-reasons-why-gluten-is-bad/" style="color: #0000ee; text-decoration: none;">gluten</a>.</div>
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<strong>Bottom Line:</strong> Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.</div>
</blockquote>
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<span style="color: #e06666;">2. Chia Seeds Are Loaded With Antioxidants</span></h2>
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<img alt="Chia Seeds in Glass Bowl" class="alignright size-full wp-image-3889" height="125" src="http://authoritynutrition.com/wp-content/uploads/2014/06/chia-seeds-in-glass-bowl.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="220" /></div>
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Another area where chia seeds shine is in their high amount of antioxidants (<a href="http://www.ncbi.nlm.nih.gov/pubmed/24811150" style="color: #0000ee; text-decoration: none;" target="_blank">3</a>, <a href="http://link.springer.com/article/10.1007%2FBF02542169" style="color: #0000ee; text-decoration: none;" target="_blank">4</a>).</div>
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These <a href="http://en.wikipedia.org/wiki/Antioxidant" style="color: #0000ee; text-decoration: none;" target="_blank">antioxidants</a> protect the sensitive fats in the seeds from going rancid (<a href="http://www.sciencedirect.com/science/article/pii/S0308814607008709" style="color: #0000ee; text-decoration: none;" target="_blank">5</a>).</div>
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Although antioxidant <em>supplements</em> are not very effective, getting antioxidants from<em>foods</em> can have positive effects on health (<a href="http://jnci.oxfordjournals.org/content/99/10/742.full" style="color: #0000ee; text-decoration: none;" target="_blank">6</a>).</div>
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Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer (<a href="http://www.pnas.org/content/90/17/7915.short" style="color: #0000ee; text-decoration: none;" target="_blank">7</a>, <a href="http://ajcn.nutrition.org/content/53/1/373S.short" style="color: #0000ee; text-decoration: none;" target="_blank">8</a>).</div>
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There are some claims online about chia seeds having more antioxidants than blueberries, but I was unable find a study to verify this claim.</div>
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<strong>Bottom Line:</strong> Chia seeds are high in antioxidants that help to protect the delicate fats in the seeds. They also have various benefits for health.</div>
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<span style="color: #e06666;">3. Almost All The Carbs in Them Are Fiber</span></h2>
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<img alt="Wooden Spoon With Chia Seeds" class="alignright size-full wp-image-3891" height="247" src="http://authoritynutrition.com/wp-content/uploads/2014/06/wooden-spoon-with-chia-seeds.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="190" /></div>
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Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate.”</div>
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However… 11 of those grams are <a href="http://authoritynutrition.com/why-is-fiber-good-for-you/" style="color: #0000ee; text-decoration: none;">fiber</a>, which isn’t digested by the body.</div>
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Fiber doesn’t raise blood sugar, doesn’t require insulin to be disposed of and therefore shouldn’t count as a<a href="http://authoritynutrition.com/how-many-carbs-per-day-to-lose-weight/" style="color: #0000ee; text-decoration: none;">carb</a>.</div>
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The <strong>true</strong> carb content is only 1 gram per ounce, which is very low. This makes chia a <a href="http://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/" style="color: #0000ee; text-decoration: none;">low-carb</a> friendly food.</div>
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Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach (<a href="http://www.sciencedirect.com/science/article/pii/S0023643808001345" style="color: #0000ee; text-decoration: none;" target="_blank">9</a>).</div>
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Theoretically, this should increase fullness, slow absorption of your food and help you <a href="http://authoritynutrition.com/7-ways-to-lose-weight-without-counting-calories/" style="color: #0000ee; text-decoration: none;">automatically</a> eat fewer calories.</div>
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Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your <a href="http://en.wikipedia.org/wiki/Gut_flora" style="color: #0000ee; text-decoration: none;" target="_blank">gut bugs</a> well fed is absolutely crucial for health (<a href="http://www.ncbi.nlm.nih.gov/pubmed/12583961" style="color: #0000ee; text-decoration: none;" target="_blank">10</a>).</div>
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Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.<br />
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<strong style="background-color: whitesmoke;">Bottom Line:</strong><span style="background-color: whitesmoke;"> </span><span style="background-color: whitesmoke;">Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10-12 times their weight in water. Fiber also has various beneficial effects on health.</span></div>
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<span style="color: #e06666;">4. Chia Seeds Are High in Quality Protein</span></h2>
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<img alt="A Pile of Chia Seeds" class="alignright size-full wp-image-3892" height="130" src="http://authoritynutrition.com/wp-content/uploads/2014/06/a-pile-of-chia-seeds.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="230" /></div>
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Chia seeds contain a decent amount of <a href="http://authoritynutrition.com/how-much-protein-per-day/" style="color: #0000ee; text-decoration: none;">protein</a>.</div>
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By weight, they are about 14% protein, which is very high compared to most plants.</div>
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They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them (<a href="http://pubs.acs.org/doi/abs/10.1021/jf3034978" style="color: #0000ee; text-decoration: none;" target="_blank">11</a>, <a href="http://fst.sagepub.com/content/16/1/89.long" style="color: #0000ee; text-decoration: none;" target="_blank">12</a>).</div>
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Protein has all sorts of benefits for health. It is also the most weight loss friendly nutrient in the diet, <strong>by far</strong>.</div>
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A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50% (<a href="http://ajcn.nutrition.org/content/82/1/41.abstract" style="color: #0000ee; text-decoration: none;" target="_blank">13</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/20847729" style="color: #0000ee; text-decoration: none;" target="_blank">14</a>).</div>
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Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.</div>
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<strong>Bottom Line:</strong> Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings.</div>
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<span style="color: #e06666;">5. Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight</span></h2>
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<img alt="Overweight Woman Holding a Scale With Thumbs up" class="alignright size-medium wp-image-3545" height="300" src="http://authoritynutrition.com/wp-content/uploads/2014/04/overweight-woman-holding-a-scale-with-thumbs-up-176x300.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="176" /></div>
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Many health experts believe that chia seeds can help with weight loss.</div>
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The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food (<a href="http://www.hindawi.com/journals/ijfs/2014/241053/abs/" style="color: #0000ee; text-decoration: none;" target="_blank">15</a>).</div>
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There have been several studies on <a href="http://en.wikipedia.org/wiki/Glucomannan" style="color: #0000ee; text-decoration: none;" target="_blank">glucomannan</a>, a fiber that works in a similar way, showing that it can lead to weight loss (<a href="http://www.ncbi.nlm.nih.gov/pubmed/18031592" style="color: #0000ee; text-decoration: none;" target="_blank">16</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/6096282" style="color: #0000ee; text-decoration: none;" target="_blank">17</a>).</div>
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Then the protein in chia seeds could help to reduce appetite and food intake.</div>
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Unfortunately, when the effects of chia seeds on <a href="http://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/" style="color: #0000ee; text-decoration: none;">weight loss</a> have been studied, the results have been rather disappointing.</div>
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Although one study showed that chia seeds can reduce appetite, there was no significant effect on body weight (<a href="http://www.nature.com/ejcn/journal/v64/n4/full/ejcn2009159a.html" style="color: #0000ee; text-decoration: none;" target="_blank">18</a>).</div>
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In a study on 90 overweight people, 50 grams of chia seeds per day for 12 weeks had no effect on body weight or health markers (<a href="http://www.sciencedirect.com/science/article/pii/S027153170900089X" style="color: #0000ee; text-decoration: none;" target="_blank">19</a>).</div>
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In another 10 week study of 62 women, chia seeds had no effect on bodyweight but did increase the amount of Omega-3s in the blood (<a href="http://www.ncbi.nlm.nih.gov/pubmed/22830971" style="color: #0000ee; text-decoration: none;" target="_blank">20</a>).</div>
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Although <em>just</em> adding chia seeds to your diet is unlikely to affect your weight, I personally believe that they can be a useful addition.</div>
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A weight loss diet is about more than just adding or subtracting single foods. The entire diet counts, as well as other lifestyle behaviors like sleep and exercise.</div>
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When <strong>combined</strong> with a real food based diet and a <a href="http://authoritynutrition.com/5-simple-rules-for-amazing-health/" style="color: #0000ee; text-decoration: none;">healthy lifestyle</a>, I can definitely see how chia seeds could help with weight loss.</div>
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<strong>Bottom Line:</strong> Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, the studies on chia seeds have not noted any effects on weight.</div>
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<span style="color: #e06666;">6. Chia Seeds Are High in Omega-3 Fatty Acids</span></h2>
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Like flax seeds, chia seeds are very high in Omega-3 fatty acids.</div>
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<img alt="The Word Chia Spelled With Chia Seeds" class="aligncenter size-full wp-image-3893" height="308" src="http://authoritynutrition.com/wp-content/uploads/2014/06/the-word-chia-spelled-with-chia-seeds.jpg" style="display: block; height: auto; margin: 0px auto 10px; max-width: 100%;" width="580" /></div>
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In fact, chia seeds contain <strong>more Omega-3s than salmon</strong>, gram for gram.</div>
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However… it’s important to keep in mind that the Omega-3s in them are mostly<a href="http://en.wikipedia.org/wiki/Alpha-Linolenic_acid" style="color: #0000ee; text-decoration: none;" target="_blank">ALA</a> (Alpha Linolenic Acid), which is not as beneficial as you may think.</div>
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ALA needs to converted into the “active” forms, EPA and DHA, before it can be used by the body.</div>
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Unfortunately, humans are inefficient at converting ALA into the active forms. Therefore, plant Omega-3s tend to be vastly inferior to animal sources like fish (<a href="http://www.ncbi.nlm.nih.gov/pubmed/9637947" style="color: #0000ee; text-decoration: none;" target="_blank">21</a>).</div>
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Studies have shown that chia seeds (especially if they are milled) can increase blood levels of ALA and EPA, <strong>but not DHA</strong>… which is a problem (<a href="http://www.ncbi.nlm.nih.gov/pubmed/22830971" style="color: #0000ee; text-decoration: none;" target="_blank">20</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/22538527" style="color: #0000ee; text-decoration: none;" target="_blank">22</a>)</div>
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Because they don’t supply any <a href="http://en.wikipedia.org/wiki/Docosahexaenoic_acid" style="color: #0000ee; text-decoration: none;" target="_blank">DHA</a> (the most important Omega-3 fat), I think chia seeds are overrated as an Omega-3 source.</div>
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In order to get the DHA your body and brain desperately need… either eat fatty fish regularly, take fish oil, or take a <a href="http://www.amazon.com/gp/search/ref=as_li_qf_sp_sr_tl?ie=UTF8&camp=1789&creative=9325&index=aps&keywords=dha%20vegan&linkCode=ur2&tag=paleogatewayc-20&linkId=6C7JDF5BBE2H6YTP" style="color: #0000ee; text-decoration: none;" target="_blank">DHA supplement</a> if you are vegan or vegetarian.</div>
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<strong>Bottom Line:</strong> Chia seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.</div>
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<span style="color: #e06666;">7. Chia Seeds May Improve Certain Blood Markers, Which Should Lower The Risk of Heart Disease and Type 2 Diabetes</span></h2>
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<img alt="Chia Seeds in a Heart Shaped Bowl" class="alignright size-full wp-image-3896" height="198" src="http://authoritynutrition.com/wp-content/uploads/2014/06/chia-seeds-in-a-heart-shaped-bowl.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="200" /></div>
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Given that chia seeds are high in fiber, protein and Omega-3s, they should be able to improve metabolic health.</div>
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This has been tested in several studies, but the results have been inconclusive.</div>
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In two studies, a diet with chia seeds, <a href="http://authoritynutrition.com/is-soy-bad-for-you-or-good/" style="color: #0000ee; text-decoration: none;">soy</a> protein, oats and nopal, has been shown to lower LDL cholesterol and triglycerides, increase HDL cholesterol and reduce inflammation (<a href="http://www.fasebj.org/content/28/1_Supplement/1035.8.short" style="color: #0000ee; text-decoration: none;" target="_blank">23</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/22090467" style="color: #0000ee; text-decoration: none;" target="_blank">24</a>).</div>
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Because these studies also used other ingredients, nothing can be concluded about the chia seeds themselves.</div>
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Rat studies have also shown that chia seeds can lower triglycerides, raise HDL (the “good”) cholesterol and reduce inflammation, insulin resistance and belly fat (<a href="http://www.ncbi.nlm.nih.gov/pubmed/17356263" style="color: #0000ee; text-decoration: none;" target="_blank">25</a>,<a href="http://www.ncbi.nlm.nih.gov/pubmed/18492301" style="color: #0000ee; text-decoration: none;" target="_blank">26</a>).</div>
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However, a study that looked at just chia seeds did not note any improvements (<a href="http://www.ncbi.nlm.nih.gov/pubmed/22830971" style="color: #0000ee; text-decoration: none;" target="_blank">20</a>).</div>
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Overall… it is possible that chia seeds can improve these risk factors, but probably won’t have a major effect unless followed by other beneficial changes in the diet.</div>
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<strong>Bottom Line:</strong> The effects on cholesterol levels and other risk factors is inconclusive. Some studies show an effect, others do not.</div>
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<span style="color: #e06666;">8. They Are High in Many Important Bone Nutrients</span></h2>
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<img alt="Smiling Elderly Woman" class="alignright size-full wp-image-2771" height="237" src="http://authoritynutrition.com/wp-content/uploads/2013/08/smiling-elderly-woman.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="160" /></div>
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Chia seeds are high in several nutrients that are important for bone health.</div>
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This includes <a href="http://authoritynutrition.com/is-dairy-good-for-your-bones/" style="color: #0000ee; text-decoration: none;">calcium</a>, phosphorus, magnesium and protein.</div>
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The calcium content is particularly impressive… 18% of the RDA in a single ounce.</div>
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Gram for gram, this is higher than most dairy products.</div>
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Chia seeds may be considered an excellent source of calcium for people who don’t eat <a href="http://authoritynutrition.com/is-dairy-bad-or-good/" style="color: #0000ee; text-decoration: none;">dairy</a>.</div>
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<strong>Bottom Line:</strong> Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.</div>
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<span style="color: #e06666;">9. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics</span></h2>
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<img alt="White Bowl Full of Chia Seeds" class="alignright size-full wp-image-3897" height="167" src="http://authoritynutrition.com/wp-content/uploads/2014/06/white-bowl-full-of-chia-seeds.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="220" /></div>
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The most successful application of chia seeds to date was in a study on type 2 diabetic patients</div>
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In this study, 20 diabetic patients received either 37 grams of chia seeds, or 37 grams of <a href="http://authoritynutrition.com/modern-wheat-health-nightmare/" style="color: #0000ee; text-decoration: none;">wheat</a> bran, for 12 weeks (<a href="http://care.diabetesjournals.org/content/30/11/2804.long" style="color: #0000ee; text-decoration: none;" target="_blank">27</a>).</div>
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When they got the chia seeds, they saw improvements in several important health markers.</div>
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Blood pressure went down by 3-6 mm/Hg and an inflammatory marker called <a href="http://www.docsopinion.com/health-and-nutrition/hscrp/" style="color: #0000ee; text-decoration: none;" target="_blank">hs-CRP</a> went down by 40%. A risk factor called vWF also decreased by 21%.</div>
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There was also a small drop in blood sugar, but it wasn’t statistically significant.</div>
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Given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, but this needs to be confirmed in studies.</div>
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<strong>Bottom Line:</strong> A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation.</div>
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<span style="color: #e06666;">10. Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink</span></h2>
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<img alt="Man With Sports Drink" class="alignright size-full wp-image-2457" height="290" src="http://authoritynutrition.com/wp-content/uploads/2013/04/man-with-sports-drink.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="180" /></div>
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Legend has it that the Aztecs and Mayans used chia seeds to fuel performance back in the day.</div>
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There is one recent study suggesting that this may be effective…</div>
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In this study, 6 participants “<a href="http://en.wikipedia.org/wiki/Carbohydrate_loading" style="color: #0000ee; text-decoration: none;" target="_blank">carb loaded</a>” with either gatorade, or a mix of half gatorade/half chia seeds (<a href="http://www.ncbi.nlm.nih.gov/pubmed/21183832" style="color: #0000ee; text-decoration: none;" target="_blank">28</a>).</div>
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Then they ran for an hour on a treadmill, followed by a timed 10 kilometer long run.</div>
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There was no difference between the two groups.</div>
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In other words, replacing half of the gatorade with chia seeds did not reduce the performance of the athletes, indicating that chia seeds were of some use.</div>
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According to this study, chia seeds can help athletes “carb load” for endurance events, while increasing their intake of nutrients and decreasing their intake of<a href="http://authoritynutrition.com/how-much-sugar-per-day/" style="color: #0000ee; text-decoration: none;">sugar</a>.</div>
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However, I’d personally like to see some larger studies on this. Given that most of the carbs in chia seeds are fiber, it doesn’t make much sense that they could be used for carb loading.</div>
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<strong>Bottom Line:</strong> One small study shows that chia seeds can partly replace gatorade as a way of carb loading for endurance athletes, but this needs to be studied more.</div>
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<span style="color: #e06666;">11. Chia Seeds Are Easy to Incorporate Into Your Diet</span></h2>
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<img alt="Chia Seed Pudding" class="alignright size-full wp-image-3898" height="271" src="http://authoritynutrition.com/wp-content/uploads/2014/06/chia-seed-pudding.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="180" /></div>
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Okay, this last one is not a health benefit, but important nonetheless.</div>
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Chia seeds are <strong>incredibly</strong> easy to incorporate into your diet.</div>
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The seeds themselves taste rather bland, so you can add them to pretty much <a href="http://www.buzzfeed.com/rachelysanders/healthy-and-delicious-chia-seed-recipes" style="color: #0000ee; text-decoration: none;" target="_blank">anything</a>.</div>
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They also don’t need to be ground like flax seeds, which makes them much easier to prepare.</div>
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They can be eaten raw, soaked in juice, added to porridges and puddings, or added to baked goods.</div>
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You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.</div>
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Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as <a href="http://authoritynutrition.com/10-proven-health-benefits-of-eggs/" style="color: #0000ee; text-decoration: none;">egg</a> substitutes in recipes.</div>
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They can also be mixed with <a href="http://authoritynutrition.com/how-much-water-should-you-drink-per-day/" style="color: #0000ee; text-decoration: none;">water</a> and turned into a gel.</div>
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Adding chia seeds to recipes will <strong>dramatically</strong> boost the nutritional value.</div>
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If you want to buy chia seeds, then there is an <a href="http://www.amazon.com/gp/search/ref=as_li_qf_sp_sr_tl?ie=UTF8&camp=1789&creative=9325&index=aps&keywords=chia%20seeds&linkCode=ur2&tag=paleogatewayc-20&linkId=ETNKZNZUZZNKADIY" style="color: #0000ee; text-decoration: none;" target="_blank">excellent selection on Amazon</a> with thousands of customer reviews.</div>
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They do seem to be well tolerated… but if you’re not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much of them at a time.</div>
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A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.<br />
<br />
<span style="font-size: xx-small;">health benefits shared from authoritynutrition.com</span></div>
</div>

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