A Fit Nurse: super foods

Showing posts with label super foods. Show all posts

Posted by Alyssa Schomaker / Friday, April 1, 2016 / No comments / chia seeds , clean eating , clean eating recipes , fitness , healthy , healthy foods , nutrition , super foods

Clean Eating Vanilla-Almond Chia Breakfast Pudding

<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIY53AJ2FokTk-oL5QrWIVx_klqzyqHCg4NfNweLJwnfSPOr81Ke6EMC4PCC-aXihyphenhyphen0Lf3knICrE9Ho5QkREZ324245hgjebjyOKRydDGfQ_Gxyo_Gg0H2kHlHO2-VJoXlBK7fiKwMPYBD/s1600/Vanilla-Almond+Chia+Breakfast+Pudding.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIY53AJ2FokTk-oL5QrWIVx_klqzyqHCg4NfNweLJwnfSPOr81Ke6EMC4PCC-aXihyphenhyphen0Lf3knICrE9Ho5QkREZ324245hgjebjyOKRydDGfQ_Gxyo_Gg0H2kHlHO2-VJoXlBK7fiKwMPYBD/s320/Vanilla-Almond+Chia+Breakfast+Pudding.jpg" width="320" /></a></div>
<br />
<span style="font-family: Verdana, sans-serif;">Did you know that chia seeds are excellent source of antioxidants, omega-3s, fiber and calcium? It was also once the best energy food of the Mayans and Aztecs!! This clean eating recipe will entice you to try and make this over the weekend. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">What you need:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">2 cups unsweetened almond milk, homemade or store bought (see recipe for homemade almond milk below)</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 cup chia seeds</span><br />
<span style="font-family: Verdana, sans-serif;">1/2 teaspoon pure vanilla extract</span><br />
<span style="font-family: Verdana, sans-serif;">1-2 tablespoons agave nectar</span><br />
<span style="font-family: Verdana, sans-serif;">Seasonal fruit for topping (blueberries, peaches, figs and plums are pictured here)</span><br />
<span style="font-family: Verdana, sans-serif;">Almonds or other nuts for topping</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">How to:</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">1. Add in a bowl the almond milk, chia seeds, vanilla and agave nectar. Mix well till combined till it thickens. If you have those wonderful, cute mason jars that would be a great container!</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">2. Store in refrigerator, covered overnight or at least an hour.</span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">3. Stir well before consuming and add a bit of water or milk if it is too thick. Top with fresh fruits and nuts that you like. </span><br />
<span style="font-family: Verdana, sans-serif;"><br /></span>
<span style="font-family: Verdana, sans-serif;">If you are looking to live a healthier life with nutritional whole foods, regular exercise, and want to approach life with a positive outlook, <a href="mailto:afitnurse@gmail.com" target="_blank">contact me!</a> I’d love to help support you on your journey and connect with you on improving your life and reaching your health and wellness goal!</span><br />
<br />

chia seeds, clean eating, clean eating recipes, fitness, healthy, healthy foods, nutrition, super foods

Clean Eating Vanilla-Almond Chia Breakfast Pudding

Did you know that chia seeds are excellent source of antioxidants, omega-3s, fiber and calcium? It was also once the best energy food of...

Posted by Alyssa Schomaker / Tuesday, February 17, 2015 / No comments / A fit nurse , bikini , bikini body , community , fitness , health , kids , meal plan , nutrition , nutritional , Summer , super foods , Support

Operation: Bikini Body Fitness

<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM1kK3J0CDb98P2c4LY109p8vWoLh-12rZT-z5rDc6cMhoZ2D9nBM0WnoXHvpHlchOfDgba-4zu2cTm8U4wCkWdu5oS6qxGr1dgQ-5NtuMoUJ1DesAWqgAkcawT_sjpJ28ewrEfqhcSr29/s1600/11006416_10206261766248780_6400876541645055180_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhM1kK3J0CDb98P2c4LY109p8vWoLh-12rZT-z5rDc6cMhoZ2D9nBM0WnoXHvpHlchOfDgba-4zu2cTm8U4wCkWdu5oS6qxGr1dgQ-5NtuMoUJ1DesAWqgAkcawT_sjpJ28ewrEfqhcSr29/s1600/11006416_10206261766248780_6400876541645055180_n.jpg" width="400" /></a></div>
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Are you ready to feel free and confident in your </span><i class="_4-k1 img sp_VDuLeNSrNMR sx_d6c9b8" style="background-color: white; background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/yk/r/XYSqo5VEvpk.png); background-position: -108px -280px; background-repeat: no-repeat; background-size: 690px 442px; color: #141823; display: inline-block; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; height: 16px; line-height: 18px; vertical-align: -3px; width: 16px;"></i><span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">bikini? After having three kids, I never thought it would be possible. You can spend hours in the gym but, if you don't have the nutritional component in place you are never going to get the results you are looking for. </span><br />
<br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">Operation: Bikini Bootcamp is going to do just that.</span><br />
<br style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;" />
<span style="background-color: white; color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">I will provide you with my exact meal plan, grocery list, help you figure o</span><span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">ut your macros for your body, daily Super foods, and 30 minute workouts (Yep. That is it.)<br />
<br />
Plus support... This is the game changer. No quitting on your goals. 21 days in a community of support as we reach our goals together plus, all of my top tips and tricks for staying in shape as a busy wife and mom of three.<br />
<br />
You are going to love this group.<br />
<br />
3 weeks... You ready??<br />
<br />
Group starts March 2nd.</span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;">If you are interested in working with me please complete the application below:</span><br />
<span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span> <span class="text_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<br />
<iframe allowtransparency="true" frameborder="0" height="1593" scrolling="no" src="https://alyssaschomaker.wufoo.com/embed/mm3lsxj1xvu47f/" style="border: none; width: 100%;"><a href="https://alyssaschomaker.wufoo.com/forms/mm3lsxj1xvu47f/">Fill out my Wufoo form!</a></iframe>

A fit nurse, bikini, bikini body, community, fitness, health, kids, meal plan, nutrition, nutritional, Summer, super foods, Support

Operation: Bikini Body Fitness

Are you ready to feel free and confident in your bikini? After having three kids, I never thought it would be po...

Posted by Alyssa Schomaker / Friday, September 26, 2014 / No comments / clean eating , super foods , sweet potatoes

A Top Source for Health and Flavor: The Sweet Potato

<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRUvH19-mt5eHrtTn_iPA7A-5U2W_AkkcJw8YhiwUGBnMJKzvSL8Bt_J_7a_YL8d-JOKmUecKXLqJ35YUdZv1f-GieSfwWEKJo9GOSvcSjG3KlpB2HxpNUFUCuuskWhwuiXnSntvYFmGUk/s1600/sweetpotatos.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sliced sweet potatoes. " border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRUvH19-mt5eHrtTn_iPA7A-5U2W_AkkcJw8YhiwUGBnMJKzvSL8Bt_J_7a_YL8d-JOKmUecKXLqJ35YUdZv1f-GieSfwWEKJo9GOSvcSjG3KlpB2HxpNUFUCuuskWhwuiXnSntvYFmGUk/s1600/sweetpotatos.png" title="sweet potatoes " /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial; font-size: 15px; line-height: 1.15; white-space: pre-wrap;"><span style="color: #999999;">The sweet potato is an excellent source of nutrients that can be delicious and filling as well! </span></span></div>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Besides being a great source of carbohydrates for energy, the sweet potato offers an abundance of vitamin A and antioxidants. Health benefits of the sweet potato are amazingly extensive - you can learn more about them here: </span><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64</span></a></span></div>
<b id="docs-internal-guid-88821e8c-a430-cf7d-9709-80e5fa83e1fc" style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; 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: #999999;">The point is, the sweet potato tastes so amazing and is so good for your body! It’s also pretty easy to add into your daily diet - the basic ideas below are a great starting point that you can keep simple or add your favorite ingredients to make your own unique dish.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; 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: #999999;">4 simple, adaptable ways to enjoy sweet potatoes:</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; 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: #999999;">1) On the grill: After washing and peeling, simply slice the sweet potato into rounds, toss in coconut oil and add spices like salt, pepper, rosemary and garlic. Lay the slices on the grill and flip periodically until soft and golden brown. This is a great side to dish to throw on the grill while cooking up your chicken or burgers. </span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; 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: #999999;">2) In a Scramble: I like to dice the sweet potato pretty small and fry up in a pan with some diced onions, butter and rosemary. Then, add eggs and any other meat, veggies or spices that sound delicious to you. You can add cheese, avocado, cilantro or any finishing flavors to the scramble. This is a great protein and energy infused meal to start your day off right.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; 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: #999999;">3) Mashed: The mashed sweet potato is a perfect side dish or snack on a cool day. Scrub the sweet potato, rub it in some oil, fork a few holes in it, wrap in tinfoil and bake in the oven. Depending on the sweet potato, it can take up to an hour to become soft. Once it is soft, let the potato cool for a few minutes and then scoop out the insides and toss the skins. Mash up the potatoes with butter - add cinnamon for a sweet flavor or salt and pepper for a more savory taste.</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; 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: #999999;">4) In a Stir Fry: In olive oil, sauté cubes of sweet potato, broccoli and other veggies and a meat or tofu to make a delicious stir fry. Add as many or as little spices at you would like. This is a great dinner dish to serve on top of rice - super filling!</span></span></div>
<b style="font-weight: normal;"><span style="color: #999999;"><br /></span></b>
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #999999;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For more complex recipes with the sweet potato, you can make delicious curries, soups and casseroles. Stroll the internet for recipes - just make sure to use the ones that use </span><a href="http://www.afitnurse.com/2014/04/seven-principles-of-clean-eating.html" style="text-decoration: none;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">clean</span></a><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> ingredients.</span></span></div>
<span style="color: #999999;"><br /></span>
<br />
<div dir="ltr" style="line-height: 1.15; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-family: Arial; 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: #999999;">The sweet potato is a delicious source of nutrients and it’s versatility makes it easy to add to a variety of meals and dishes. Start including the sweet potato in your nutritious meals today! </span></span></div>
<div>
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>

clean eating, super foods, sweet potatoes

A Top Source for Health and Flavor: The Sweet Potato

The sweet potato is an excellent source of nutrients that can be delicious and filling as well! Besides being a great source of carbo...

Posted by Alyssa Schomaker / Wednesday, August 13, 2014 / No comments / clean eating , clean eating recipe , health and fitness , health benefits , healthy lifestyle , nutrition , smoothie , super foods

Benefits of Wheat Germ + Recipe

<div class="inset left marginRight1 marginBottom1 " style="float: left; margin: 0px 15px 15px 0px; padding: 1px 1px 10px; width: 294px;">
<div style="border-top-style: none; margin: 10px 10px 0px; padding: 0px;">
<div class="separator" style="background-color: white; clear: both; color: #333333; font-family: arial, helvetica, clean, sans-serif; font-size: 12px; line-height: 14px; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjAvAjjyUAwnWEzMVL69S90mTXKJW1lqQYOXaT3JKBQV7VC3F5-FDYJ5TuBYfhOi6GJDKxXinz3FJg_IRPS_IjfyZxrGm6P_dOWRhlT9Bc_3RW7PyTxuWkI4xkitHBOuy2DG5GbpbLVrhR/s1600/ix.photolibrary_rf_photo_of_wheat_germ.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjAvAjjyUAwnWEzMVL69S90mTXKJW1lqQYOXaT3JKBQV7VC3F5-FDYJ5TuBYfhOi6GJDKxXinz3FJg_IRPS_IjfyZxrGm6P_dOWRhlT9Bc_3RW7PyTxuWkI4xkitHBOuy2DG5GbpbLVrhR/s1600/ix.photolibrary_rf_photo_of_wheat_germ.jpg" width="320" /></a></div>
<div class="separator" style="background-color: white; clear: both; color: #333333; font-family: arial, helvetica, clean, sans-serif; font-size: 12px; line-height: 14px; text-align: center;">
<span style="font-family: Verdana, sans-serif; line-height: 20px; text-align: start;"><br /></span></div>
<div class="separator" style="background-color: white; clear: both; color: #333333; font-family: arial, helvetica, clean, sans-serif; font-size: 12px; line-height: 14px; text-align: center;">
<span style="font-family: Verdana, sans-serif; line-height: 20px; text-align: start;">Trying to shed a few pounds? When you’re cutting calories, wheat germ helps ensure you’re not also skimping on nutrition by delivering the essential vitamins and minerals you need to stay healthy. - it adds bulk to food and keeps you feeling full. The fiber content is also key to losing weight! </span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; padding: 0px; text-align: left;">
<span style="color: black; font-family: Verdana, sans-serif; font-size: 16px; line-height: 20px;"><br /></span></div>
<div style="background-color: white; color: #333333; line-height: 14px; margin-left: -10px; padding: 0px; text-align: left;">
<span style="color: black; font-family: Verdana, sans-serif; line-height: 20px;"><span style="font-size: x-small;">Working out? You need to keep your body fueled, and not with empty calories. Wheat germ is a fast, easy—and inexpensive!—way to get the nutrients you need to fuel up or recharge. Add to smoothies, yogurt or oatmeal pre- or post-workout.</span></span></div>
<div style="color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; padding: 0px; text-align: left;">
<span style="background-color: white; color: black; font-size: 16px; line-height: 20px;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; padding: 0px; text-align: left;">
<span style="font-size: 13px; line-height: 20px;"><span style="font-family: Verdana, sans-serif;">Wheat germ makes a nutritious and often undetectable addition to a myriad of dishes, including breads, pancakes, waffles, cookies, cereals, and milk shakes. It's a lower-fat alternative to granola that can be added to yogurt and cereals. When adding wheat germ to baked goods or quick breads, you can replace one half to one cup of the flour with it.</span></span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Serving Size: 1 oz, toasted                   Calories: 108</span></div>
</div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Fat: 3 g</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Saturated Fat: 1 g</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Cholesterol: 0 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Carbohydrate: 14 g</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Protein: 8 g</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Dietary Fiber: 4 g</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Sodium: 1 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Folic Acid: 100 mcg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Pantothenic Acid: <1 mg Riboflavin: <1 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Thiamin: 1 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Vitamin B6: <1 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Vitamin E: 4 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Calcium: 13 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Copper: <1 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Iron: 3 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Magnesium: 91 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Manganese: 6 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Phosphorus: 325 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Potassium: 269 mg</span></div>
<div style="background-color: white; color: #333333; font-size: 12px; line-height: 14px; margin-left: -10px; margin-right: 10px; margin-top: 10px; padding: 0px;">
<span style="font-family: Verdana, sans-serif;">Zinc: 5</span></div>
</div>
<div class="injectAdSmallInset insetFirst" id="inject1-0" style="clear: both; float: left; line-height: 20px; margin: -25px 0px 0px -20px; padding: 0px; width: 328px;">
<div class="adModule googleAdBottom005" id="googleAdBottom005" style="margin: 0px; padding: 0px;">
<div class="module moduleHeader3" id="GoogleAdsBottom0" style="margin: 0px 0px 10px; padding: 0px;">
<div class="inner" style="background-color: white; color: #333333; font-size: 13px; margin: -15px 0px 0px; padding: 10px 20px; position: relative;">
<div class="hd" style="border-bottom-color: rgb(204, 204, 204); border-bottom-style: solid; border-bottom-width: 0px; margin: 0px 0px 10px; padding: 0px;">
</div>
</div>
<div class="inner" style="margin: -15px 0px 0px; padding: 10px 20px; position: relative;">
<div style="border: 0px; font-size: 16px; margin-bottom: 15px; outline: 0px; padding: 0px; vertical-align: baseline;">
<span style="background-color: white;"><span style="font-family: Verdana, sans-serif;">At only 50 calories per 2-tablespoon serving, Kretschmer Wheat Germ delivers a protein-packed punch of vital <a href="http://www.ncbi.nlm.nih.gov/pubmed/22077851" style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_new">nutrients</a>, including:</span></span></div>
<ul style="border: 0px; font-size: 16px; list-style: none; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<li style="border: 0px; list-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: white;"><span style="font-family: Verdana, sans-serif;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #ea9999;">Vitamin E:</span></strong> This fat-soluble <a href="http://www.eatright.org/Public/content.aspx?id=6792&terms=wheat+germ" style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_new">antioxidant</a> helps to protect cells and tissues from damage and may ward off certain diseases.</span></span></li>
<li style="border: 0px; list-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: white;"><span style="font-family: Verdana, sans-serif;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #ea9999;">Folic Acid:</span></strong> A must-have for pregnant women—and a good idea for everyone else—this <a href="http://www.cdc.gov/ncbddd/folicacid/about.html" style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_new">B vitamin</a> helps make healthy new cells to protect against certain cancers.</span></span></li>
<li style="border: 0px; list-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: white;"><span style="font-family: Verdana, sans-serif;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #ea9999;">Magnesium:</span></strong> This <a href="http://www.livestrong.com/article/254717-why-do-we-need-magnesium-in-our-diet/" style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_new">mineral</a> helps keep your heart, bones and immune system strong. Recent <a href="http://diabetes.webmd.com/news/20031223/magnesium-lowers-type-2-diabetes-risk" style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_new">data</a> also suggests it may even slash your Type-2 diabetes risk.</span></span></li>
<li style="border: 0px; list-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: white;"><span style="font-family: Verdana, sans-serif;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #ea9999;">Thiamin:</span></strong> This <a href="http://www.nlm.nih.gov/medlineplus/ency/article/002401.htm" style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_new">B vitamin</a> helps convert carbohydrates into energy. It’s also essential for the proper functioning of the heart, muscles and nervous system.</span></span></li>
<li style="border: 0px; list-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: white;"><span style="font-family: Verdana, sans-serif;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #ea9999;">Phosphorous:</span></strong> Working with calcium to build strong bones and teeth, this <a href="http://www.livestrong.com/article/543744-the-lack-of-phosphorus-in-a-diet/" style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_new">mineral</a> is also necessary for the growth, maintenance and repair of all tissues.</span></span></li>
<li style="border: 0px; list-style: inherit; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="background-color: white;"><span style="font-family: Verdana, sans-serif;"><strong style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span style="color: #ea9999;">Zinc:</span></strong> Your body uses this <a href="http://www.ods.od.nih.gov/factsheets/Zinc-QuickFacts/" style="border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" target="_new">mineral</a> for hundreds of functions, such as fighting off viruses, helping wounds heal, DNA synthesis and proper cell division.</span></span></li>
</ul>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;">PUT IT IN A SMOOTHIE!!</span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJE4wTXq5mseDxOWz3aJcqbKZXtmM-7SJlDEV7UglRuh-ZdC08fHfIX6EuVV7fuvubak8fJkn6yaztyjSVXN9MGyGkvmORuxohH9poaQKM5V366rJ70hbcT8OZlQ4g4HkKJwX4JXttJgDa/s1600/144587lrg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJE4wTXq5mseDxOWz3aJcqbKZXtmM-7SJlDEV7UglRuh-ZdC08fHfIX6EuVV7fuvubak8fJkn6yaztyjSVXN9MGyGkvmORuxohH9poaQKM5V366rJ70hbcT8OZlQ4g4HkKJwX4JXttJgDa/s1600/144587lrg.jpg" width="320" /></a></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
<div>
<h2 class="fn" style="background-color: white; border: 0px; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 21px; font-weight: normal; line-height: 1.2; margin: 0px; outline: 0px; padding: 0px 50px 5px 0px; vertical-align: baseline;">
<span style="color: #ea9999;">Strawberry Wheat Germ Smoothie</span></h2>
<div>
<br /></div>
<dl class="recipeHighlights" style="background-color: white; border: 0px; color: #34180c; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 12px; margin: 0px; outline: 0px; overflow: hidden; padding: 0px 50px 12px 0px; vertical-align: baseline; width: 180px;">
<dt style="background-color: transparent; border: 0px; clear: left; color: #5f401a; float: left; font-weight: bold; margin: 0px; outline: 0px; padding: 0px 2px 3px 0px; vertical-align: baseline; width: 70px;">Prep:</dt>
<dd class="preptime" style="background-color: transparent; border: 0px; color: #666666; float: right; height: 15px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 100px;"><span class="value-title" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;" title="PT5M"></span>5 mins</dd>
<dt style="background-color: transparent; border: 0px; clear: left; color: #5f401a; float: left; font-weight: bold; margin: 0px; outline: 0px; padding: 0px 2px 3px 0px; vertical-align: baseline; width: 70px;">Level:</dt>
<dd class="duration" style="background-color: transparent; border: 0px; color: #666666; float: right; height: 15px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 100px;">Easy</dd>
<dt style="background-color: transparent; border: 0px; clear: left; color: #5f401a; float: left; font-weight: bold; margin: 0px; outline: 0px; padding: 0px 2px 3px 0px; vertical-align: baseline; width: 70px;">Yields:</dt>
<dd class="yield" style="background-color: transparent; border: 0px; color: #666666; float: right; height: 15px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 100px;">2 servings, 1 cup each</dd></dl>
<div class="summary" style="background-color: white; border: 0px; clear: left; color: #828282; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 1.3; margin-bottom: 1em; outline: 0px; padding: 1em 50px 13px 0px; vertical-align: baseline;">
Loaded with good-for-you nutrients like Vitamin E and C, folic acid and calcium, this strawberry orange wheat germ smoothie is a sweet treat you can feel good about!<br />
<b style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">Claims:</b><br />
• Excellent Source: Calcium, Vitamin C, Folic Acid (20% Daily Value), Vitamin E (20% Daily Value)<br />
• Good source : Fiber, Protein (13% Daily Value)</div>
<div class="column ingredients" style="background-color: white; border: 0px; color: #828282; float: left; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 12px; margin: 0px; outline: 0px; overflow: hidden; padding: 0px 60px 0px 0px; vertical-align: baseline; width: 250px;">
<h3 style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px; color: #cf996f; font-size: 14px; margin: 0px 0px 1em; outline: 0px; padding: 0px; vertical-align: baseline;">
Ingredients</h3>
<div class="userIngredients" style="background-color: transparent; border: 0px; line-height: 2em; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">
<ul style="background-color: transparent; border: 0px; list-style: none; margin: 0px 0px 1em; outline: 0px; padding: 0px; vertical-align: baseline;">
<li class="ingredient" style="background-color: transparent; border: 0px; margin: 0px 0px 1em; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="value" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> cup frozen, unsweetened strawberries</span></li>
<li class="ingredient" style="background-color: transparent; border: 0px; margin: 0px 0px 1em; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="value" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1</span> cup orange juice with added calcium and vitamin D</span></li>
<li class="ingredient" style="background-color: transparent; border: 0px; margin: 0px 0px 1em; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="value" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1/3</span> cup <span class="type" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><i style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">dry</i></span></span> <span class="name" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><a href="https://www.verybestbaking.com/Carnation/Products/Instant-Nonfat-Dry-Milk.aspx" style="background-color: transparent; border: 0px; color: #3da8bf; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">NESTLÉ® CARNATION® Instant Nonfat Dry Milk</a></span></li>
<li class="ingredient" style="background-color: transparent; border: 0px; margin: 0px 0px 1em; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="value" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1/2</span> cup ice cubes</span></li>
<li class="ingredient" style="background-color: transparent; border: 0px; margin: 0px 0px 1em; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="amount" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;"><span class="value" style="background-color: transparent; border: 0px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">1/4</span> cup toasted wheat germ</span></li>
</ul>
</div>
</div>
<div class="column directions" style="background-color: white; border: 0px; color: #828282; float: left; font-family: Arial, 'Helvetica Neue', Helvetica, sans-serif; font-size: 12px; line-height: 12px; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline; width: 285px;">
<h3 style="background-color: transparent; background-position: initial initial; background-repeat: initial initial; border: 0px; color: #cf996f; font-size: 14px; margin: 0px 0px 1em; outline: 0px; padding: 0px; vertical-align: baseline;">
Directions</h3>
<div class="instructions" style="background-color: transparent; border: 0px; line-height: 1.2; margin: 0px; outline: 0px; padding: 0px 0px 15px; vertical-align: baseline;">
<span style="background-color: transparent; border: 0px; color: #9f5a27; margin: 0px; outline: 0px; padding: 0px; vertical-align: baseline;">PLACE</span> frozen strawberries, orange juice, dry milk, ice and wheat germ in blender; cover. Blend until smooth. Serve immediately. </div>
</div>
</div>
<div>
<span style="font-family: Verdana, sans-serif;"><br /></span></div>
</div>
</div>
</div>
</div>

clean eating, clean eating recipe, health and fitness, health benefits, healthy lifestyle, nutrition, smoothie, super foods

Benefits of Wheat Germ + Recipe

Trying to shed a few pounds? When you’re cutting calories, wheat germ helps ensure you’re not also skimping on nutrition by deliverin...

Posted by Alyssa Schomaker / Friday, July 25, 2014 / No comments / health and fitness , healthy lifestyle , healthy snacks , nutrition , super foods , what to eat

Best and Worst Nuts for Your Health

<div class="stbp-wrap-markup-parsed" style="background-color: white; color: #333333; font-family: arial, sans-serif; font-size: 12px;">
<div class="separator" style="clear: both; text-align: center;">
<a class="stbp-btn stbp-mailbtn" href="http://healthyliving.msn.com/health-wellness/the-best-and-worst-nuts-for-your-health-1#" style="background-color: transparent; background-image: url(http://media-social.s-msn.com/s/css/decoration/ue.sprite.18.3.png); background-position: -1px -380px; border: 0px; color: #333333; cursor: pointer; display: inline !important; height: 20px; line-height: 15px; margin-left: 1em; margin-right: 1em; text-decoration: none; width: 18px;" tabindex="3000" title="Email"><img alt="The Best and Worst Nuts for Your Health(The Best and Worst Nuts for Your Health )" height="240" src="http://blu.stb.s-msn.com/i/59/DCCE9A27BCF219F8EB1EE0CCA384F4.jpg" style="font-size: 13px; line-height: normal; padding-top: 0px;" title="The Best and Worst Nuts for Your Health " width="320" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="stbp-wrap " id="scpPlatform_toolbar_main_STB_DefaultID_1" style="height: 2em; margin: 0px; padding: 0.45em 0px 1.4em 0.2em; position: static;">
<div class="stbp-row-wrap">
<span style="font-size: 13px; line-height: 1.462em;">Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritionalpowerhouses are packed with heart-healthy fats, protein, vitamins, and minerals.</span></div>
</div>
</div>
<div class="articlebody cf" style="background-color: white; clear: both; margin-top: 2.083em;">
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Here's a look at the pros and cons of different nuts, as well as the best and worst products on supermarket shelves today. Of course, you can get too much of these good things: Nuts are high in fat and calories, so while a handful can hold you over until dinner, a few more handfuls can ruin your appetite altogether. And although nuts are a healthy choice by themselves, they'll quickly become detrimental to any diet when paired with sugary or salty toppings or mixes.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nuts for your diet:</strong>  <a class="bingknowledgewidget" data-entityid="eb68464b-823f-547a-17e7-e89c1aba3978" data-explicit="true" data-filters="ufn%3a"almonds"+sid%3a"eb68464b-823f-547a-17e7-e89c1aba3978"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="almonds" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=almonds&filters=ufn%3a%22almonds%22+sid%3a%22eb68464b-823f-547a-17e7-e89c1aba3978%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Almonds</a>, <a class="bingknowledgewidget" data-entityid="c72674b6-b90f-fb86-828c-fac5f7154812" data-explicit="true" data-filters="ufn%3a"cashews"+sid%3a"c72674b6-b90f-fb86-828c-fac5f7154812"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="cashews" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=cashews&filters=ufn%3a%22cashews%22+sid%3a%22c72674b6-b90f-fb86-828c-fac5f7154812%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Cashews</a>, Pistachios</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
All nuts are about equal in terms of calories per ounce, and in moderation, are all healthy additions to any diet. "Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and suppress your appetite," says Judy Caplan, RD, a spokesperson for the Academy of Nutrition and Dietetics.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
The lowest-calorie nuts at 160 per ounce are almonds (23 nuts; 6 grams protein, 14 grams fat); cashews (16 to 18 nuts; 5 grams protein, 13 grams fat); and pistachios (49 nuts; 6 grams protein, 13 grams fat). Avoid nuts packaged or roasted in oil; instead, eat them raw or dry roasted, says Caplan. (Roasted nuts may have been heated in hydrogenated or omega-6 unhealthy fats, she adds, or to high temperatures that can destroy their nutrients.)</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Worst nuts for your diet:</strong>  Macadamia Nuts, Pecans</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Ounce for ounce, macadamia nuts (10 to 12 nuts; 2 grams protein, 21 grams fat) and pecans (18 to 20 halves; 3 grams protein, 20 grams fat) have the most calories— — 200 each— — along with the lowest amounts of protein and the highest amounts of fats.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
However, they're still good nuts: The difference between these and the lowest calorie nuts is only 40 calories an ounce. As long as you're practicing proper portion control and not downing handfuls at a time, says Caplan, any kind of raw, plain nut will give you a good dose of healthy fats and nutrients.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nuts for your heart:</strong>  Walnuts</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
While all nuts contain heart-healthy omega-3 fats, walnuts (14 halves contain 185 calories, 18 grams fat, 4 grams protein) have high amounts of alpha linoleic acid (ALA). Research has suggested that ALA may help heart arrhythmias, and a 2006 Spanish study suggested that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal. The authors of this study, funded in part by the California Walnut Commission, recommended eating around eight walnuts a day to achieve similar benefits.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nuts for your brain:</strong>  Peanuts</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Technically legumes but generally referred to as nuts, peanuts are high in folate—a mineral essential for brain development that may protect against cognitive decline. (It also makes peanuts a great choice for vegetarians, who can come up short on folate, and pregnant women, who need folate to protect their unborn babies from birth defects, says Caplan.) Like most other nuts, peanuts are also full of brain-boosting healthy fats and vitamin E, as well. One ounce of peanuts (about 28 unshelled nuts) contains about 170 calories, 7 grams protein, and 14 grams fat.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nuts for men:</strong>  Brazil Nuts, Pecans</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Creamy Brazil nuts are packed with selenium, a mineral that may protect against prostate cancer and other diseases. Just one nut contains more than a day's worth, so eat these sparingly: Recent research has hinted that too much selenium may be linked to type 2 diabetes risk. One ounce of Brazil nuts (6 nuts) contains about 190 calories, 19 grams fat, and 4 grams protein.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Pecans are also good for men's health: They're loaded with beta-sitosterol, a plant steroid that may help relieve symptoms of benign prostatic hyperplasia (BPH), or enlarged prostate. One ounce of pecans (18 to 20 halves) contains about 200 calories, 21 grams fat, and 3 grams protein.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nuts for disease prevention:</strong>  Almonds</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Relatively low in calories, almonds have more calcium than any other nut, making them a great food for overall health. Plus, they are rich in fiber and vitamin E, an antioxidant that helps fight dangerous inflammation and possibly health conditions such as lung cancer and age-related cognitive decline.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Because they're so versatile, almonds are often a favorite among nut eaters: You can buy them raw, toasted, slivered, or coated with a variety of fun flavors, from Wasabi & Soy Sauce to Lime 'n Chili.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best snack packaging for nuts:</strong>  Choose 100- to 200-calorie packs</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Because nuts are so high in calories (and so tasty, to boot!), it's important to practice portion control when eating them as a snack. We love Blue Diamond Almonds 100-calorie snack packs, available in six flavors, including Cinnamon Brown Sugar and Dark Chocolate. Want more variety? Pick up Planters Nutrition Wholesome Nut Mix on-the-go packs, each containing a 200-calorie mix of cashews, almonds, and macadamia nuts.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Worst snack packaging for nuts:</strong>  Avoid anything in a tub</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
We're all for buying in bulk to save money and packaging, but it's important not to snack straight from the box (or in this case, the giant tub) when a craving hits. <a class="bingknowledgewidget" data-entityid="99323438-091c-bce8-4d1e-41998823d3ac" data-explicit="true" data-filters="ufn%3a"beer nuts"+sid%3a"99323438-091c-bce8-4d1e-41998823d3ac"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="beer nuts" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=beer%20nuts&filters=ufn%3a%22beer%20nuts%22+sid%3a%2299323438-091c-bce8-4d1e-41998823d3ac%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Beer Nuts</a>' "original" formula— — peanuts coated with a sweet and salty glaze — —aren't a bad choice themselves (170 calories, 14 grams fat, and 2 grams sugar per ounce), but if you're munching on them at a party or during a "long day of game watching," as the company's website suggests, you'll likely be eating more than the recommended serving size.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Not to mention, the Party Mix variety also includes M&Ms and sugary yogurt-covered raisins, for an extra calorie boost. A better bet is Beer Nuts' Original Teaser Peanut Sized bags, each containing just half an ounce of nuts.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nuts for chocolate lovers: </strong>Go for cocoa-dusted almonds</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Rather than hiding your nuts under a thick layer of sugary chocolate candy— — think Jordan almonds or peanut M&Ms— — keep it simple with Emerald's Cocoa Roast Almonds. These nuts are lightly dusted with cocoa powder and sweetened with Sucralose, and have 150 calories, 13 grams fat, and 1 gram of sugar per ounce.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
We'd give you a "worst" nuts for chocolate lovers, but the possibilities are practically endless. Just think of it this way, says Caplan: Anything that's more chocolate than nut really should be considered candy — —not as a way to get your daily quota of healthy fats.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nuts for your sweet tooth: </strong>Try all-natural glazed nuts</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Want something sweet and satisfying but without the extra calories and high-fructose corn syrup? Look no further than Sahale Snacks glazed nuts, in flavors like Almonds with Cranberries, <a class="bingknowledgewidget" data-entityid="b586a8d2-228c-9fb9-13cd-0ed85a8195b7" data-explicit="true" data-filters="ufn%3a"honey"+sid%3a"b586a8d2-228c-9fb9-13cd-0ed85a8195b7"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="honey" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=honey&filters=ufn%3a%22honey%22+sid%3a%22b586a8d2-228c-9fb9-13cd-0ed85a8195b7%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Honey</a>, and Sea Salt (160 calories, 11 grams fat, 5 grams protein per ounce) or Cashews with Pomegranate and Vanilla (150 calories, 10 grams fat, 4 grams protein per ounce). They're sweetened with organic cane juice and tapioca syrup, and each contains only 6 grams of sugar per ounce. Just be careful not to eat the whole bag!</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Worst nuts for your sweet tooth:</strong>  Check labels for sugar content</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Just because something has nuts in it doesn't make it good for you, says Caplan: "Don't justify eating a Snickers because it's got peanuts in it." Anything coated with or tucked inside layers of sugar, toffee, chocolate, or ice cream isn't going to give you much nutritional benefit, and the calories can quickly add up, she says.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
It's not just candy, though: Beware of seemingly healthful varieties, like Planters Sweet 'N Crunchy Peanuts. Although they still have just 140 calories and 8 grams fat per ounce, the second and third ingredients after peanuts are sugar and butter. In fact, one ounce contains 13 grams of sugar (in just a 28-gram serving size). Considering peanuts only have about 2 grams of sugar naturally, that's 11 grams of added sugar in just one handful, out of a recommended 25 for the whole day!</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nuts for a salt craving:</strong>  Look for 'lightly salted'</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
If you don't have high blood pressure or haven't been warned away from salt by your doctor for other reasons, a handful or two of salted nuts a day won't hurt you, says Caplan, who has a private nutrition practice in Vienna, Va.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Nuts are, of course, available unsalted. But to satisfy a salty craving without going overboard, look for in-between varieties like Planters Lightly Salted peanuts, almonds, and cashews (45-55 mg sodium), or Wonderful Pistachios Lightly Salted (80 mg). Check ingredient labels, too: Some brands, like Back to Nature Salted Almonds (75 mg sodium), contain less salt than others.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Worst nuts for a salt craving:</strong>  Steer clear of BBQ or boiled nuts</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
If you're watching your sodium intake, watch out for hot and spicy or barbecue flavors too. Kar's Nuts Blazin' Hot Peanuts, for example, contain 370 mg of sodium per ounce (along with 160 calories and 14 grams fat)—a whopping 15 percent of your daily recommended value, in just one handful!</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Beware boiled peanuts, as well: This Southern treat is made by soaking fresh, raw peanuts, in their shells, in a salty brine. <a class="bingknowledgewidget" data-entityid="7509baca-b8f5-931d-a7a8-2278c92321f4" data-explicit="true" data-filters="ufn%3a"sodium"+sid%3a"7509baca-b8f5-931d-a7a8-2278c92321f4"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="sodium" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=sodium&filters=ufn%3a%22sodium%22+sid%3a%227509baca-b8f5-931d-a7a8-2278c92321f4%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Sodium</a> amounts will vary based on the exact preparation, but Margaret Holmes Peanut Patch boiled peanuts, for example, contain 390 mg per ounce.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best trail mix:</strong>  <a class="bingknowledgewidget" data-entityid="b63e8f48-55b8-6b1b-3761-9fb3869109e5" data-explicit="true" data-filters="ufn%3a"wwe raw"+sid%3a"b63e8f48-55b8-6b1b-3761-9fb3869109e5"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="wwe raw" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=wwe%20raw&filters=ufn%3a%22wwe%20raw%22+sid%3a%22b63e8f48-55b8-6b1b-3761-9fb3869109e5%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Raw</a> nuts, seeds, and dried fruit</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Trail mix is available in countless varieties and from countless brands. "Look for trail mix with raw nuts," suggests Caplan. "Or if the nuts are roasted, look for the words 'dry roasted' rather than 'oil roasted.'"</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Nuts pair great with fruit, seeds, and perhaps even a little dark chocolate, Caplan adds; just pay attention to the calorie count and serving size. We love Eden Foods' "All Mixed Up" blend (160 calories, 12 grams fat, 8 grams protein per ounce) of organic almonds, pumpkin seeds, and dried tart cherries. If you're more of a granola guy or gal, treat yourself to a quarter cup of Bear Naked's Banana Nut mix (140 calories, 7 grams fat, 3 grams protein) with almonds and walnuts.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Worst trail mix:</strong>  Save high-calorie mixes for the trail</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
High-calorie trail mix is fine when you've got a long hike ahead of you, but too often we eat these store-bought blends while sitting at our desks or driving in our cars. Don't make that mistake with Planter's Energy Go-Packs, a 1.5-ounce mix of nuts, semisweet chocolate, oil roasted soynuts, and sesame seeds: With 250 calories and 20 grams of fat a pop, they fall slightly above our healthy snacking guidelines.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Also check labels for sky-high sugar contents: Some trail mixes— — especially those with raisins, dried cranberries, and/or candy-covered chocolate pieces— — can contain up to 18 grams of sugar per serving.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nut butter:</strong>  Keep ingredients simple</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
When choosing a nut butter, look for spreads with the fewest ingredients possible: Just nuts (and salt, if you want). Arrowhead Mills Organic <a class="bingknowledgewidget" data-entityid="15ed93a6-fc83-d581-8873-22e757c90978" data-explicit="true" data-filters="ufn%3a"crunchy peanut butter"+sid%3a"15ed93a6-fc83-d581-8873-22e757c90978"" data-form="MSNLHE" data-formcodeinside="MSNBPN" data-height="290px" data-processed="true" data-processing="false" data-query="crunchy peanut butter" data-type="snapshot~ecasz=20,iiee=1,nolink=0,dc=def,ifr=0,ss=1,sor=1,ndf=1,vlh=1,sz=99,crres=1,crre=1,fbh=1" data-width="340px" href="https://www.bing.com/search?q=crunchy%20peanut%20butter&filters=ufn%3a%22crunchy%20peanut%20butter%22+sid%3a%2215ed93a6-fc83-d581-8873-22e757c90978%22&FORM=MSNLHE" rel="nofollow" style="color: #333333;">Peanut Butter</a>, for example, contains 100 percent dry-roasted peanuts, and has 190 calories, 17 grams fat, and 8 grams protein per 2 tbsp serving. (We also like their creamy cashew and almond butters, which do contain some natural canola oil.) Keep natural peanut butter in the fridge, advises Caplan, to keep it from going rancid and to prevent oily separation.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Worst nut butter:</strong>  Skip added oils and sugars</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Major brands have eliminated trans fats from their nut butters, but most still contain hydrogenated oils (high in saturated fat) to increase spreadability and prevent separation. Some "natural" product lines swap hydrogenated oils for palm oil, also high in saturated fat. Skippy Natural with Honey, for example, contains 200 calories, 16 grams fat (3.5 grams saturated), and 5 grams sugar per 2-tablespoon serving.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Nutella's creamy chocolate-hazelnut combo is terrific for an occasional treat — —but it's hardly part of a "balanced breakfast," as its commercials say. Two tablespoons contain just 200 calories, yes, but 21 grams of sugar. In fact, sugar and palm oil are the product's first ingredients, even before hazelnuts.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best way to eat nuts: </strong>Pair them with a healthy carb</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
Now you know all about which nuts are good for what — —but to get the most health benefits, it's also important to pay attention to how you eat them. "Nuts are a great thing to eat when you're having a carbohydrate like fruit or juice, because it helps slow down digestion and the breakdown of sugar," says Caplan.</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
A few winning nut-and-carb combos: Sprinkle them on salads, add them to low- or nonfat yogurt, or spread nut butter on slices of apple or pear. On the go? Pick up a 150-calorie pack of Earthbound Farms Dippin' Doubles Apples & Peanut Butter (11 grams fat, 5 grams protein).</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
<strong>Best nuts overall:</strong>  A mixed bag!</div>
<div style="color: #333333; font-family: arial, sans-serif; font-size: 13px; line-height: 1.462em; margin-bottom: 1.923em;">
So which is the healthiest nut overall? A 2004 review in the Harvard Medical School Family Health Guide tackled this tough question. Luckily, they concluded, we don't have to pick just one. Mixed nuts, ideally raw and unsalted, provide the best variety of nutrients and antioxidants.</div>
<div style="margin-bottom: 1.923em;">
<span style="font-size: xx-small;"><span style="color: #333333; font-family: arial, sans-serif;"><span style="line-height: 1.462em;">article shared from </span><span style="line-height: 23px;">healthyliving</span><span style="line-height: 1.462em;">.msn.com</span></span></span></div>
</div>

health and fitness, healthy lifestyle, healthy snacks, nutrition, super foods, what to eat

Best and Worst Nuts for Your Health

Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritionalpowerhouses are packed wi...

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!!

<div class="separator" style="clear: both; text-align: center;">
<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>
<br style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;" />
<br style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;" />
<br />
<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 />
<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="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;"><br /></span>
<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 />
<br style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;" />
<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 />
<br style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;" />
<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 />
<br style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;" />
<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 />
<br />
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
They are loaded with nutrients that can have important benefits for your body and brain.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Here are 11 health benefits of chia seeds that are supported by human studies.</div>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories</span></h2>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
This plant grows natively in South America.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Chia seeds were an important food for the Aztecs and Mayans back in the day.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
They prized them for their ability to provide sustainable energy… in fact, “chia” is the ancient Mayan word for “strength.”</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<strong>This is what chia seeds look like:</strong></div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Don’t be fooled by the size… these tiny seeds pack a <strong>powerful</strong> nutritional punch.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Just so that we’re all on the same page, 1 ounce equals 28 grams, or about 2 tablespoons.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
This makes them one of the world’s <strong>best</strong> sources of several important nutrients, calorie for calorie.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<blockquote style="background-color: whitesmoke; border: 1px solid rgb(230, 230, 230); font-size: 14px; margin: 5px 5px 20px; padding: 15px 15px 0px;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">2. Chia Seeds Are Loaded With Antioxidants</span></h2>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<blockquote style="background-color: whitesmoke; border: 1px solid rgb(230, 230, 230); font-size: 14px; margin: 5px 5px 20px; padding: 15px 15px 0px;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
</blockquote>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">3. Almost All The Carbs in Them Are Fiber</span></h2>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate.”</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.<br />
<span class="wptouch-shortcode-non-mobile"></span></div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: -10px; margin-top: -13px; padding: 0px; text-align: center;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: -10px; margin-top: -13px; padding: 0px; text-align: center;">
<span style="background-color: whitesmoke;"><br /></span></div>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">4. Chia Seeds Are High in Quality Protein</span></h2>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
By weight, they are about 14% protein, which is very high compared to most plants.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.</div>
<blockquote style="background-color: whitesmoke; border: 1px solid rgb(230, 230, 230); font-size: 14px; margin: 5px 5px 20px; padding: 15px 15px 0px;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
</blockquote>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Many health experts believe that chia seeds can help with weight loss.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Then the protein in chia seeds could help to reduce appetite and food intake.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<blockquote style="background-color: whitesmoke; border: 1px solid rgb(230, 230, 230); font-size: 14px; margin: 5px 5px 20px; padding: 15px 15px 0px;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
</blockquote>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">6. Chia Seeds Are High in Omega-3 Fatty Acids</span></h2>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Like flax seeds, chia seeds are very high in Omega-3 fatty acids.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
In fact, chia seeds contain <strong>more Omega-3s than salmon</strong>, gram for gram.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
ALA needs to converted into the “active” forms, EPA and DHA, before it can be used by the body.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<blockquote style="background-color: whitesmoke; border: 1px solid rgb(230, 230, 230); font-size: 14px; margin: 5px 5px 20px; padding: 15px 15px 0px;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
</blockquote>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Given that chia seeds are high in fiber, protein and Omega-3s, they should be able to improve metabolic health.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
This has been tested in several studies, but the results have been inconclusive.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Because these studies also used other ingredients, nothing can be concluded about the chia seeds themselves.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<blockquote style="background-color: whitesmoke; border: 1px solid rgb(230, 230, 230); font-size: 14px; margin: 5px 5px 20px; padding: 15px 15px 0px;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<strong>Bottom Line:</strong> The effects on cholesterol levels and other risk factors is inconclusive. Some studies show an effect, others do not.</div>
</blockquote>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">8. They Are High in Many Important Bone Nutrients</span></h2>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Chia seeds are high in several nutrients that are important for bone health.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
The calcium content is particularly impressive… 18% of the RDA in a single ounce.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Gram for gram, this is higher than most dairy products.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<blockquote style="background-color: whitesmoke; border: 1px solid rgb(230, 230, 230); font-size: 14px; margin: 5px 5px 20px; padding: 15px 15px 0px;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<strong>Bottom Line:</strong> Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.</div>
</blockquote>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">9. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics</span></h2>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
The most successful application of chia seeds to date was in a study on type 2 diabetic patients</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
When they got the chia seeds, they saw improvements in several important health markers.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
There was also a small drop in blood sugar, but it wasn’t statistically significant.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<blockquote style="background-color: whitesmoke; border: 1px solid rgb(230, 230, 230); font-size: 14px; margin: 5px 5px 20px; padding: 15px 15px 0px;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
</blockquote>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">10. Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink</span></h2>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Legend has it that the Aztecs and Mayans used chia seeds to fuel performance back in the day.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
There is one recent study suggesting that this may be effective…</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Then they ran for an hour on a treadmill, followed by a timed 10 kilometer long run.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
There was no difference between the two groups.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<blockquote style="background-color: whitesmoke; border: 1px solid rgb(230, 230, 230); font-size: 14px; margin: 5px 5px 20px; padding: 15px 15px 0px;">
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
</blockquote>
<h2 style="font-family: 'Yanone Kaffeesatz', 'Arial Narrow', sans-serif; font-size: 1.8em; line-height: 1.25em; margin: 0px 0px 10px; padding: 0px;">
<span style="color: #e06666;">11. Chia Seeds Are Easy to Incorporate Into Your Diet</span></h2>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Okay, this last one is not a health benefit, but important nonetheless.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Chia seeds are <strong>incredibly</strong> easy to incorporate into your diet.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
They also don’t need to be ground like flax seeds, which makes them much easier to prepare.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
They can be eaten raw, soaked in juice, added to porridges and puddings, or added to baked goods.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
Adding chia seeds to recipes will <strong>dramatically</strong> boost the nutritional value.</div>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>
<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; line-height: 25px; margin-bottom: 20px; padding: 0px;">
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>

clean eating, healthy breakfast, healthy desserts, Healthy recipes, healthy snacks, nutrition, super foods

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

Chia Seed Pudding Ingredients 1 cup vanilla-flavored unsweetened almond milk 1 cup plain low-fat (2 percent) Greek yogurt 2 tablesp...

Posted by Alyssa Schomaker / Friday, April 1, 2016 / No comments / chia seeds , clean eating , clean eating recipes , fitness , healthy , healthy foods , nutrition , super foods

Clean Eating Vanilla-Almond Chia Breakfast Pudding

Posted by Alyssa Schomaker / Tuesday, February 17, 2015 / No comments / A fit nurse , bikini , bikini body , community , fitness , health , kids , meal plan , nutrition , nutritional , Summer , super foods , Support

Operation: Bikini Body Fitness

Posted by Alyssa Schomaker / Friday, September 26, 2014 / No comments / clean eating , super foods , sweet potatoes

A Top Source for Health and Flavor: The Sweet Potato

Posted by Alyssa Schomaker / Wednesday, August 13, 2014 / No comments / clean eating , clean eating recipe , health and fitness , health benefits , healthy lifestyle , nutrition , smoothie , super foods

Benefits of Wheat Germ + Recipe

Posted by Alyssa Schomaker / Friday, July 25, 2014 / No comments / health and fitness , healthy lifestyle , healthy snacks , nutrition , super foods , what to eat

Best and Worst Nuts for Your Health

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!!

Morning Meltdown 100 test Group

THAT COACH LIFE

Beachbody is going International

Welcome To Le Blog

Contact Form

Follow Us

Want to learn more about health and fitness coaching?

Instagram

Inspiring Looks

Popular Posts

Blog Archive

About Us

Photo On Flickr

More Links

Contact Form

Total Pageviews

Beauty