Chia Seeds

Chia Seeds provide a wide variety of nutrients and are an excellent source of plant protein. In addition they are also high in magnesium, calcium, omega 3, linoleic acid, fibre and antioxidants. Because of this combination of nutrients, chia seeds are highly beneficial for the skin, bones, hair and digestive system. And did you know that they have been found to boost the metabolism and energy levels. Plus the high levels of fibre in chia seeds act as a prebiotic, meaning they feed the good bacteria in the gut. I could go on all day about how amazing chia seeds are but instead I thought it would be handy to give you a few tips on how to include them into your diet and of course a delicious recipe!

 

Chia Tips

• Add them to your smoothie - next time you are making a smoothie, add in some chia seeds into the mix. By adding chia seeds will simply bump up the nutritional value of your smoothie!

• Add Chia Seeds To Pancakes, Cakes, Muffins & Other Baked Goods - While you shouldn’t eat baked goods every day, there is a place for them in a healthy diet. You just need to know how to "healthify" your recipes. Toss in a spoonful of chia seeds for extra nutrients. Just simply add the chia seeds to your batter and bake as normal.  

• Use Chia Seeds as An Egg Replacement - If you avoid eggs in your diet because you are allergic to them or simply don’t like them then baking anything from pancakes to birthday cakes can become very difficult. Here is where Chia seeds come into play! As a general rule of thumb, 1 egg is equivalent to soaking 1 tablespoon of chia seeds in 3 tablespoons of water.

• Use as a topping - Sprinkle them on top of smoothie bowls, Greek yogurt or your morning bowl of oatmeal. You can also sprinkle them on top of a salad to enhance the nutritional value and offer a nice crunch!

Chia Seed Pudding - 3 Ways

Chia Puddings are not only easy to make but an incredible nourishing breakfast. With the recipes below, if you are wanting to add a little more protein add a scoop of your protein powder of choice!  

Cheeky Monkey Chia Pudding (Serves 2)

1 1/4 cups unsweetened non-dairy milk
1/4 cup chia seeds
3 tablespoons raw cacao powder
Pinch of pink Himalayan sea salt
1 tablespoon organic maple syrup or raw honey (you may want more depending on how sweet you want it)
1 thinly sliced banana
Optional toppings: Goji berries, nuts, coconut

PB & J Chia Pudding (Serves 2)

1 ¼  cups unsweetened non-dairy milk
¼  cup chia seeds
3 tablespoons natural peanut butter
3 tablespoons of organic jam (watch out for hidden added sugar!)
Optional toppings: Fresh berries, walnuts, unsalted peanuts

Vanilla Chia Pudding (Serves 2)

1 ¼  cups unsweetened non-dairy milk
¼  cup chia seeds
½ teaspoon of vanilla extract
1 tablespoon organic maple syrup or raw honey (you may want more depending on how sweet you want it)
Optional toppings: berries, figs, almonds

METHOD
Add all of the ingredients to either 1 large glass jar or two small jars with a lid, give it a quick stir, then put the lid on. Give it a good shake to mix all the ingredients up! Refrigerate at least 4 hours or overnight, shaking or stirring occasionally. Serve the pudding chilled with your favourite toppings. ENJOY!!

Sleepy Brain = Sleepy Body

You might not believe it now but being short on sleep can really affect your weight! Yes I know we all live such busy lives and sometime you need to make sacrifices to complete all your jobs but this is something that should become a priority!!

 Do you find yourself reaching for a large latte or two to get you through the day?! Or have you been tempted to skip a workout because you're too tired and get take away for dinner? Well this can not only explain the reason why are you are struggling to lose weight but may cause you to be less motivated to get moving! 

Ensuring you get enough shut-eye is as important to your health, well-being and your weight as are diet and exercise! Achieving less than seven hours of sleep per night can reduce and undo some of benefits from weight loss. As when you have a “sleepy” brain it ultimately sets your brain up to make poor decisions, therefore dulling the activity into the brain's frontal lobe that is in charge of decision-making and impulse control! (TIP: Don’t do your weekly grocery shopping on little sleep!!)

Other than the effect on your brain function, insufficient sleep can affect your levels of insulin. Insulin regulates the metabolism of carbohydrates, fats and protein by promoting the absorption of, especially, glucose from the blood into fat, liver and skeletal muscle cells. So when insulin is functional well, the fat cells remove fatty acids and lipids from your bloodstream and prevent storage. BUT if you consistently don’t allow yourself enough sleep you will become more insulin resistant eventually leading to excess insulin which ends up as stored fat in all the wrong places!!

 Enough of the fact and onto some tips to help you ensure you get at least 7 hours of sleep!

• Shutdown your computer, mobile, and TV at least an hour before you head to bed
• Keep your bedroom for only sleep and sex! Think relaxation and release, rather than work or entertainment. So try and avoid having a desk or computer in your room, save that for the office or kitchen bench!
• Create a bedtime ritual. Instead, take a warm bath, meditate, or read.
• Stick to a schedule, waking up and winding down out at the same times every day, even on weekends.
• Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime.  And steer clear of soda, tea, coffee, and chocolate after 2 p.m. (Keep in mind this is different for everyone!)
• Ensure your room is dark as darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it!

These tips are pretty basic but trust me they you will see the results!