With the holidays upon us, it's more important than ever to remind ourselves of the hard work we do year-round to stay fit and healthy. For some, Thanksgiving is seen as the kick-off to a month of free passes to eat, drink, be merry, then eat and drink some more. Workout routines are cast aside to make time for shopping, cooking, entertaining and celebrating. Not this year! I challenge you to make this your healthiest Thanksgiving yet by making some minor adjustments that will provide major payoffs. Start your holidays on a healthy note, and you will feel better, have less stress, and not end up wearing the tablecloth because it's the only thing that fits. Try these recipes, and dare your guests to tell the difference! Don't forget, a walk after dinner is the perfect dessert...
Roasted Turkey*
(Serves 9)
1 whole, fresh turkey, 10-14 lbs
fresh rosemary and thyme (desired amount, 2-3 sprigs of each)
2 medium onions, chopped
olive oil
Directions: Preheat oven to 350 degrees. Remove giblets from turkey and discard. Rinse turkey inside and out, pat dry. Combine fresh herbs and onion and stuff mixture into cavity. Rub olive oil under the skin of the turkey, place in roasting pan, tuck wings back. Roast in oven until skin is golden brown and crisp, and the juices run clear when thigh is pierced with a knife. While it cooks, baste the turkey with the juices that collect in the pan several times. Meat thermometer should read about 170 (bird will continue to cook once removed from oven, should read 180 before eating). Let turkey rest for about 20 minutes, remove herbs from cavity and discard. Slice and serve.
"Potato" Casserole*
(Serves 8)
16 oz frozen or fresh cauliflower
2 T light butter
4 oz softened cream cheese
1 lb turkey bacon, cooked and crumbled (optional)
8 oz shredded cheddar cheese
2 T chopped green onions
2 T water
Directions: Preheat oven to 350. Steam cauliflower with water in microwave until very soft. Remove, mash with potato masher. Blend in butter and cream cheese. Add cheddar (reserving 1/2 C) and remaining ingredients. Put in casserole dish and top with remaining cheddar. Bake at 350 for about 20 minutes, or until brown and bubbly.
Green Bean Casserole*
(Serves 8)
6 C green beans, trimmed and cut into 1 inch pieces
2 C diced, fresh mushrooms
1 can reduced fat/reduced sodium cream of mushroom soup
1/2 C skim milk
2 cloves garlic, crushed
Dash of fresh-ground pepper
1/2 C French fried onions (optional)
Directions: Preheat oven to 375. Wash and cut beans and mushrooms. In bottom of baking dish, combine soup, milk, garlic and dash of pepper until smooth. Add green beans and mushrooms, stir until coated and evenly distributed. Sprinkle onions on top in an even layer, if desired. Bake 30-35 minutes until onions are crispy and/or sauce is bubbly.
Healthy Stuffing*
(16 servings)
1 T light butter
14 oz whole wheat stuffing bread (check label for NO high-fructose corn syrup)
1/2 C of each: chopped onion, diced celery, diced carrots, diced mushrooms
2-3 cloves of garlic
2-2 1/2 C low-sodium chicken broth (or vegetable broth if vegetarian)
1 t poultry seasoning (if desired)
Directions: Preheat oven to 350. Spray large saute pan with olive oil sprayer, melt butter. Add veggies and cook until tender. Remove from heat to separate bowl and allow to cool slightly. In a large bowl, mix bread stuffing and veggies together with poultry seasoning and chicken broth until moist, but not soaking. Spray casserole dish with olive oil, add stuffing mix, and cover with foil. Bake 20-25 minutes; uncover and cook another 10 minutes or until crispy on top.
*Modified from Spark Recipes
Monday, November 21, 2011
Wednesday, October 26, 2011
No Tricks - All Treats
Pumpkin lovers rejoice! Not only are pumpkins great for carving and displaying artistic abilities on your front porch, but this sassy squash also packs a punch when it comes to nutrition. Low in fat, pumpkin is high in: beta and alpha carotene (boost immunity and fight heart disease), vitamins C and E (boost immunity and promote healthy skin), and fiber (stabilize blood sugars, reduce cholesterol).
In addition to the benefits of the "meat" inside the pumpkin, the seeds are worth saving too! Pumpkin seeds are great for roasting as a healthy snack and provide: monounsaturated fatty acids (promote weight loss), vitamin E, magnesium, potassium, iron and zinc.
Enjoy these healthy recipes for fall treats that are sure to please!
Roasted Pumpkin Seeds
Pumpkin seeds
Olive oil
Salt (optional)
Directions: Preheat oven to 350 degrees. Lightly oil large, rimmed baking sheet. Make one even layer of pumpkin seeds. Drizzle lightly with olive oil and mix until coated (I use an olive oil sprayer to avoid using too much). Roast in oven until dried and lightly browned, shaking the pan occasionally (every 10 minutes or so). Once done, remove from oven and lightly salt, or add your favorite spice: cumin, chili powder for a little kick, seasoned salt, etc. I think they're fine with nothing!
Whole Wheat Spiced Pumpkin Pancakes
Servings: About 20 when 1/4 C measure is used
2 C organic whole wheat pastry flour
4 t baking powder
1 t baking soda
1/2 t ground nutmeg
1/2 t ground ginger
1/4 C organic brown sugar
1 egg yolk
2 C organic skim milk
1 C organic canned pumpkin (NOT pumpkin pie mix; look at ingredients and make sure it only says "pumpkin")
3 T apple butter (optional)
3 egg whites
Directions:
1. In a large bowl, whisk together the flour, baking powder, baking soda, and spices.
2. In a separate bowl, mix together the egg yolk, pumpkin, brown sugar, and apple butter. Stir in milk until well-blended.
3. Add pumpkin mixture to flour mixture and stir until just combined.
4. In a medium bowl, beat egg whites until light and fluffy; fold egg whites into batter.
5. Ladle batter by 1/4 cup amounts onto a preheated nonstick griddle lightly sprayed with olive oil. Cook until browned on each side.
Whole Wheat Oat Pumpkin Muffins
Servings: 12
1 egg
2/3 C organic sugar
1 can (1 3/4 C) pure pumpkin (NOT pumpkin pie mix)
1 T vanilla extract
2/3 C nonfat milk
1 C whole wheat flour
1/2 C oat flour *
1 t baking soda
1 t baking powder
1/2 t salt
1 t cinnamon
1 t pumpkin pie spice
*If you can't find oat flour, then try putting oats in your blender and pulverizing until ground down to flour
Directions:
1. Preheat oven to 425. Lightly spray 12-cup muffin tin with olive oil, or line with paper cups.
2. In a large bowl, combine pumpkin, eggs, sugar, vanilla, and milk; stir well.
3. Sift in flours, baking soda, baking powder, salt cinnamon, and pumpkin pie spice.
4. Fill prepared muffin cups equally. Bake 20 minutes, or until toothpick inserted in the middle comes out clean
In addition to the benefits of the "meat" inside the pumpkin, the seeds are worth saving too! Pumpkin seeds are great for roasting as a healthy snack and provide: monounsaturated fatty acids (promote weight loss), vitamin E, magnesium, potassium, iron and zinc.
Enjoy these healthy recipes for fall treats that are sure to please!
Roasted Pumpkin Seeds
Pumpkin seeds
Olive oil
Salt (optional)
Directions: Preheat oven to 350 degrees. Lightly oil large, rimmed baking sheet. Make one even layer of pumpkin seeds. Drizzle lightly with olive oil and mix until coated (I use an olive oil sprayer to avoid using too much). Roast in oven until dried and lightly browned, shaking the pan occasionally (every 10 minutes or so). Once done, remove from oven and lightly salt, or add your favorite spice: cumin, chili powder for a little kick, seasoned salt, etc. I think they're fine with nothing!
Whole Wheat Spiced Pumpkin Pancakes
Servings: About 20 when 1/4 C measure is used
2 C organic whole wheat pastry flour
4 t baking powder
1 t baking soda
1/2 t ground nutmeg
1/2 t ground ginger
1/4 C organic brown sugar
1 egg yolk
2 C organic skim milk
1 C organic canned pumpkin (NOT pumpkin pie mix; look at ingredients and make sure it only says "pumpkin")
3 T apple butter (optional)
3 egg whites
Directions:
1. In a large bowl, whisk together the flour, baking powder, baking soda, and spices.
2. In a separate bowl, mix together the egg yolk, pumpkin, brown sugar, and apple butter. Stir in milk until well-blended.
3. Add pumpkin mixture to flour mixture and stir until just combined.
4. In a medium bowl, beat egg whites until light and fluffy; fold egg whites into batter.
5. Ladle batter by 1/4 cup amounts onto a preheated nonstick griddle lightly sprayed with olive oil. Cook until browned on each side.
Whole Wheat Oat Pumpkin Muffins
Servings: 12
1 egg
2/3 C organic sugar
1 can (1 3/4 C) pure pumpkin (NOT pumpkin pie mix)
1 T vanilla extract
2/3 C nonfat milk
1 C whole wheat flour
1/2 C oat flour *
1 t baking soda
1 t baking powder
1/2 t salt
1 t cinnamon
1 t pumpkin pie spice
*If you can't find oat flour, then try putting oats in your blender and pulverizing until ground down to flour
Directions:
1. Preheat oven to 425. Lightly spray 12-cup muffin tin with olive oil, or line with paper cups.
2. In a large bowl, combine pumpkin, eggs, sugar, vanilla, and milk; stir well.
3. Sift in flours, baking soda, baking powder, salt cinnamon, and pumpkin pie spice.
4. Fill prepared muffin cups equally. Bake 20 minutes, or until toothpick inserted in the middle comes out clean
Tuesday, October 18, 2011
Circuit Training 2
Get your cardio in while building muscle! Circuit training is one of the most effective workouts I've found to blast calories and build fat-burning muscle. This circuit will require some medium-sized weights. If you do not have access to any equipment, see Circuit Training 1.
Warm Up: Take 5-10 minutes to warm up your body and prepare it for exercise; this will warm your muscles and reduce your risk of injury.
CIRCUIT 1
1. Front wood chop with squat: With your feet a little wider than shoulder-distance apart, hold 1 weight with both hands. Let the weight hang down in front of you as you lower down into a squat - hips back like you're sitting back into a chair, weight in your heels NOT in your toes. As you raise your body back up, keep your arms straight and raise the weight in front of you, up over your head. Lower the weight back down while simultaneously sitting back into a squat. Repeat 15 times. This will look/feel like your chopping wood, hence the name.
2. Squat with cross-chop: Same as above, but you will lower the weight down towards your right side, then lift up across your body to the opposite side, rotating slightly through your torso. Repeat 15 times to one side, then do 15 repetitions to the other side.
3. Torso twist: In a squat position, bend your elbows holding the one weight in front of your chest, close to your body. Keeping your hips square and in place, rotate through your torso to the right side, keeping the weight at your chest, then slowly rotate to your left side. Keep your abs engaged and tight, only moving from the hips up. This is meant to work your core, so keep your lower body still. Repeat until you've rotated to each side 15 times.
4. CARDIO - Happy feet: Put down your weight. In a squat position, come up on your toes and quickly transfer your weight from one foot to the other, hands up at chest height for balance. Think of football players going through tire drills, this is what you should look like. Keep moving for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat above circuit 1 time
Repeat above circuit 1 time
CIRCUIT 2
1. Lateral raise: With one weight in each hand, let your arms hang down at your sides, feet in a comfortable position, about hip-distance apart, knees slightly bent. Inhale. As you exhale, slowly lift your arms up to your sides until your arms are parallel to the floor (you should look like the letter 'T'). Slowly lower back to starting position, but don't let the weights drag your arms back down; resist gravity here. Repeat 15 times.
2. Tricep pulse back: With one weight in each hand, stand with feet together, knees slightly bent. Hinge at hips to bring your upper body down to about a 45 degree angle to the floor. With arms straight, turn palms to face behind you. Lift arms back, palms still facing behind you, arms straight. Squeeze your triceps (the muscles on the back of your upper arms) and your upper back. Repeat 15 times.
3. Plank with back row: Place one weight nearby. Bring your body up into plank on your toes and hands. To perfect your plank, see: Plank You Very Much. Once up in plank, take weight into one hand, transfer your body weight to the other hand. Left weight into a back row, elbow towards the ceiling, upper arm brushing the side of your body. Repeat 15 times on EACH side.
CARDIO - Speed Skate: With feet wider than shoulder distance, hop from one foot to the other, mimicking a speed-skating motion with your body. Repeat for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 2 one more time.
CIRCUIT 3
1. Cross punch with weights: With one weight in each hand, perform cross-body punches. One hand punches across the body, free hand is up protecting the face. Keep your pace up, quickly alternating punching hand. Repeat 20 times with each hand.
2. Plank with tricep kickback: Bring your body into the position you were in for back row in plank. Take weight in one hand and perform tricep kickback: elbow stays glued to your side, forearm kicks back, squeeze through the back of the arm. Bring back to starting position. Repeat 15 times on EACH side.
3. Push-ups on knees: Hold one weight in each hand and place them on the floor in front of you. Staying on your knees, do push-ups. Repeat 15 times.
4. CARDIO - High knees: This is like running in place, but you want to lift those knees up to waist-height if you can, while pumping your arms. Keep moving for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 3 one more time.
This circuit should take at least 30 minutes to perform. If you've got some extra time, feel free to repeat each circuit one more time!
3. Plank with back row: Place one weight nearby. Bring your body up into plank on your toes and hands. To perfect your plank, see: Plank You Very Much. Once up in plank, take weight into one hand, transfer your body weight to the other hand. Left weight into a back row, elbow towards the ceiling, upper arm brushing the side of your body. Repeat 15 times on EACH side.
CARDIO - Speed Skate: With feet wider than shoulder distance, hop from one foot to the other, mimicking a speed-skating motion with your body. Repeat for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 2 one more time.
CIRCUIT 3
1. Cross punch with weights: With one weight in each hand, perform cross-body punches. One hand punches across the body, free hand is up protecting the face. Keep your pace up, quickly alternating punching hand. Repeat 20 times with each hand.
2. Plank with tricep kickback: Bring your body into the position you were in for back row in plank. Take weight in one hand and perform tricep kickback: elbow stays glued to your side, forearm kicks back, squeeze through the back of the arm. Bring back to starting position. Repeat 15 times on EACH side.
3. Push-ups on knees: Hold one weight in each hand and place them on the floor in front of you. Staying on your knees, do push-ups. Repeat 15 times.
4. CARDIO - High knees: This is like running in place, but you want to lift those knees up to waist-height if you can, while pumping your arms. Keep moving for 1 minute.
Take 30 seconds active recovery of marching in place while hydrating.
Repeat circuit 3 one more time.
This circuit should take at least 30 minutes to perform. If you've got some extra time, feel free to repeat each circuit one more time!
Tuesday, September 20, 2011
Start Your Day Off Right
You've probably heard that breakfast is the most important meal of the day, but have you ever heard why it's so important? When looking at weight loss, statistics show that people who skip breakfast in the morning in an effort to lose weight are far more likely to be obese. Those who skip breakfast tend to indulge in more calories at their next meal, or consume high calories foods to stave off hunger until lunch time rolls around. Several studies even show that individuals who eat fewer, larger meals accumulate more body fat over time than those who consume smaller, more frequent meals.
For this very important meal, you want to have something that has some carbs, protein and fiber, and a little fat. This winning combination will get your metabolism revved up for the long day ahead, and keep you satisfied and focused. Try this breakfast of champions and say goodbye to hunger pangs:
Morning Muesli (to be made the night before)
1/2 C milk (can be soy, almond, etc. I use So Delicious coconut milk for some healthy monounsaturated fats)
1/2 C oats (any kind here, quick-cooking, steel cut, etc.)
1 T chia seeds (read here for more information: http://gymjunkie-katie.blogspot.com/2011/08/discover-chia-seeds.html)
1 T nuts (walnuts or almonds are an excellent choice here)
1/2 C fresh berries
Directions: At night, mix everything EXCEPT fresh berries in a medium-sized bowl (I use a cereal bowl). Combine until oats are soaked with milk. Cover and refrigerate overnight. In the morning, add your fresh berries and enjoy!
For this very important meal, you want to have something that has some carbs, protein and fiber, and a little fat. This winning combination will get your metabolism revved up for the long day ahead, and keep you satisfied and focused. Try this breakfast of champions and say goodbye to hunger pangs:
Morning Muesli (to be made the night before)
1/2 C milk (can be soy, almond, etc. I use So Delicious coconut milk for some healthy monounsaturated fats)
1/2 C oats (any kind here, quick-cooking, steel cut, etc.)
1 T chia seeds (read here for more information: http://gymjunkie-katie.blogspot.com/2011/08/discover-chia-seeds.html)
1 T nuts (walnuts or almonds are an excellent choice here)
1/2 C fresh berries
Directions: At night, mix everything EXCEPT fresh berries in a medium-sized bowl (I use a cereal bowl). Combine until oats are soaked with milk. Cover and refrigerate overnight. In the morning, add your fresh berries and enjoy!
Friday, September 9, 2011
Want to lose weight? There's an app for that!
I think I have said this at least 987 times, but it bears repeating: the single best way to be held accountable for the food choices you make is to keep a food journal every day. It is a visual reminder of how many calories you are consuming, in addition to the nutrients your body is getting. If you need more reasons why this might be beneficial to you, please see "Dear Diary" from July: http://gymjunkie-katie.blogspot.com/2011/07/dear-diary.html.
I have spent the past week trying out an application on my new iPhone called "Lose It!" (yes, I am excited about it, but the name of the app comes with an exclamation point). Let me start by saying that this tool is INCREDIBLE. It takes all of my personal information and asks me how many pounds I want to lose each week, ranging from maintaining current weight to losing 2 pounds per week. From there, it gives me a daily calorie allowance. Every morning, I open the app and begin by inputting my exercise for that day, which immediately increases my calorie allowance (yay!), and then I enter my breakfast.Throughout the day, I continue to log everything I eat and all the exercise I get that day (you can even count vacuuming!); your calorie allowance is adjusted throughout the day with each addition you make.
The food and exercise database is incredibly expansive; I have had almost no instances of not being able to find a food or exercise. For those rare occasions when you can't find what you're looking for, you are able to quickly and easily enter your own custom food and exercise, which it not only adds to your log for that day, but also saves for future use. For example, I wear a heart rate monitor that accurately records my calories burned, so I usually enter that information each day. Every calorie burned should count!
Those of you without iPhones (do these people exist?) are probably asking, "What about ME?!" Never fear - most smart phones now have apps with similar capabilities to the Lose It! app. On my old Blackberry, I used an app from Livestrong that had very helpful tools to track both food and exercise: http://www.livestrong.com/thedailyplate/blackberry-calorie-tracker/.
If you don't have a smart phone, you can also use the Lose It! app on your computer: http://www.loseit.com/index.jsp. It's not as convenient, but you can take the notebook idea from "Dear Diary" and then input your information online at the end of the day so that you get the comparative data that this program offers.
If you know of any other apps or online programs that you can give feedback about, feel free to post them in the comments section below!
I have spent the past week trying out an application on my new iPhone called "Lose It!" (yes, I am excited about it, but the name of the app comes with an exclamation point). Let me start by saying that this tool is INCREDIBLE. It takes all of my personal information and asks me how many pounds I want to lose each week, ranging from maintaining current weight to losing 2 pounds per week. From there, it gives me a daily calorie allowance. Every morning, I open the app and begin by inputting my exercise for that day, which immediately increases my calorie allowance (yay!), and then I enter my breakfast.Throughout the day, I continue to log everything I eat and all the exercise I get that day (you can even count vacuuming!); your calorie allowance is adjusted throughout the day with each addition you make.
The food and exercise database is incredibly expansive; I have had almost no instances of not being able to find a food or exercise. For those rare occasions when you can't find what you're looking for, you are able to quickly and easily enter your own custom food and exercise, which it not only adds to your log for that day, but also saves for future use. For example, I wear a heart rate monitor that accurately records my calories burned, so I usually enter that information each day. Every calorie burned should count!
Those of you without iPhones (do these people exist?) are probably asking, "What about ME?!" Never fear - most smart phones now have apps with similar capabilities to the Lose It! app. On my old Blackberry, I used an app from Livestrong that had very helpful tools to track both food and exercise: http://www.livestrong.com/thedailyplate/blackberry-calorie-tracker/.
If you don't have a smart phone, you can also use the Lose It! app on your computer: http://www.loseit.com/index.jsp. It's not as convenient, but you can take the notebook idea from "Dear Diary" and then input your information online at the end of the day so that you get the comparative data that this program offers.
If you know of any other apps or online programs that you can give feedback about, feel free to post them in the comments section below!
Friday, September 2, 2011
Recipe for Health: Pear-Raspberry Bundt Cake
This is one of the easiest, most delicious cake recipes I have found. I love that it sneaks in fruit!
Pear-Raspberry Bundt Cake
*adapted from a recipe in Weight Watchers magazine, May/June 2009
2 (15 oz) cans pear halves in light syrup, drained (I have also used 1 C apple sauce instead)
1 (18.5 oz) box yellow cake mix
3/4 C buttermilk (I use light, low fat)
1/2 C egg substitute (I use 2 egg whites)
1 t vanilla extract
1/2 t almond extract
1 (6 oz) container fresh raspberries
GLAZE
1 C confectioners' sugar
2 T orange juice
2 T sliced almonds
Directions:
1. Preheat oven to 350 degrees. Spray a 10-inch bundt pan with nonstick spray; dust with flour and tap out the excess.
2. Puree the drained pears in a food processor (I used a stick blender). Transfer to a medium saucepan and bring to a boil over medium-high heat. Reduce heat and simmer, stirring often until puree is reduced to 1 C, about 15 minutes. Transfer to a bowl and freeze until cool, about 15 minutes (note: you do not need to do this if you use apple sauce).
3. With an electric mixer on low speed, beat the cooled puree, cake mix, buttermilk, egg, vanilla and almond extracts in a large bowl until blended. Increase mixer speed to medium-high until well-blended, about 2 minutes. Gently fold in raspberries with a spatula.
4. Pour the batter into the prepared pan and spread evenly. Bake until a toothpick inserted into the center comes out clean, about 45 minutes.
5. Let the cake cool in the pan on a rack 25 minutes. Remove the cake from the pan and let it cool completely on the rack. Wrap well and freeze up to 2 months if desired. To serve from frozen, let stand at room temperature until thawed, about 4 hours.
6. If serving immediately, make glaze. Whisk the confectioners' sugar and orange juice in a bowl until smooth. Place cake on a rack over wax paper. Pour the glaze over the cake, letting some of it drip down the sides. Sprinkle with the almonds and let stand until set, about 1 hour. Transfer the cake to a plate and serve.
Pear-Raspberry Bundt Cake
*adapted from a recipe in Weight Watchers magazine, May/June 2009
2 (15 oz) cans pear halves in light syrup, drained (I have also used 1 C apple sauce instead)
1 (18.5 oz) box yellow cake mix
3/4 C buttermilk (I use light, low fat)
1/2 C egg substitute (I use 2 egg whites)
1 t vanilla extract
1/2 t almond extract
1 (6 oz) container fresh raspberries
GLAZE
1 C confectioners' sugar
2 T orange juice
2 T sliced almonds
Directions:
1. Preheat oven to 350 degrees. Spray a 10-inch bundt pan with nonstick spray; dust with flour and tap out the excess.
2. Puree the drained pears in a food processor (I used a stick blender). Transfer to a medium saucepan and bring to a boil over medium-high heat. Reduce heat and simmer, stirring often until puree is reduced to 1 C, about 15 minutes. Transfer to a bowl and freeze until cool, about 15 minutes (note: you do not need to do this if you use apple sauce).
3. With an electric mixer on low speed, beat the cooled puree, cake mix, buttermilk, egg, vanilla and almond extracts in a large bowl until blended. Increase mixer speed to medium-high until well-blended, about 2 minutes. Gently fold in raspberries with a spatula.
4. Pour the batter into the prepared pan and spread evenly. Bake until a toothpick inserted into the center comes out clean, about 45 minutes.
5. Let the cake cool in the pan on a rack 25 minutes. Remove the cake from the pan and let it cool completely on the rack. Wrap well and freeze up to 2 months if desired. To serve from frozen, let stand at room temperature until thawed, about 4 hours.
6. If serving immediately, make glaze. Whisk the confectioners' sugar and orange juice in a bowl until smooth. Place cake on a rack over wax paper. Pour the glaze over the cake, letting some of it drip down the sides. Sprinkle with the almonds and let stand until set, about 1 hour. Transfer the cake to a plate and serve.
Wednesday, August 31, 2011
Discover: Chia Seeds
Not just for Chia Pets anymore! Chia is actually an edible seed that grows in southern Mexico. A member of the mint family, the plant that the chia seed is derived from is called the Salvia Hispanica. Historically, this magic little seed was a staple in the Mayan and Aztec diets. It was believed that just one tablespoon could sustain an individual for 24 hours!
If the chia seed got in the ring with the flax seed, it would be a TKO! Chia seeds contain more omega-3 fatty acids. It is also rich in antioxidants, and will store longer than flax without going bad. They also provide lots of fiber and minerals that your body needs. In addition to this, chia seeds are more easily digested; they do not need to be ground like flax to get maximum benefits.
When chia seeds are mixed with water and allowed to sit for about 30 minutes, a gel forms. Research indicates that the same likely happens in the stomach when the seeds are ingested, resulting in digestive enzymes working more slowly to break down the carbohydrates that turn into sugar. This can be very helpful to diabetics because they help to control blood sugar.
They have also been known to reduce the amount of food you eat because they absorb so much water, making you feel fuller faster. Because of how much water they can absorb, chia seeds are great for runners and endurance athletes, keeping them properly hydrated.
You can enjoy the nutty flavor of chia seeds by eating them raw. They can also be added to smoothies, sprinkled over yogurt, or included in baked goods (think granola and granola bars!). They can be found at health stores like Whole Foods, or ordered online. I order them, along with all of my supplements and smoothie fixings from http://www.luckyvitamin.com/.
Load up on this healthy must-have!
If the chia seed got in the ring with the flax seed, it would be a TKO! Chia seeds contain more omega-3 fatty acids. It is also rich in antioxidants, and will store longer than flax without going bad. They also provide lots of fiber and minerals that your body needs. In addition to this, chia seeds are more easily digested; they do not need to be ground like flax to get maximum benefits.
When chia seeds are mixed with water and allowed to sit for about 30 minutes, a gel forms. Research indicates that the same likely happens in the stomach when the seeds are ingested, resulting in digestive enzymes working more slowly to break down the carbohydrates that turn into sugar. This can be very helpful to diabetics because they help to control blood sugar.
They have also been known to reduce the amount of food you eat because they absorb so much water, making you feel fuller faster. Because of how much water they can absorb, chia seeds are great for runners and endurance athletes, keeping them properly hydrated.
You can enjoy the nutty flavor of chia seeds by eating them raw. They can also be added to smoothies, sprinkled over yogurt, or included in baked goods (think granola and granola bars!). They can be found at health stores like Whole Foods, or ordered online. I order them, along with all of my supplements and smoothie fixings from http://www.luckyvitamin.com/.
Load up on this healthy must-have!
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