Chia Seeds: THE Superfood of Choice

Is your appetite out of control for sweets or something crunchy every day?  Are you diabetic and looking for a natural way to control your blood sugars?  Are you tired of having to take fiber supplements?  You seriously may want to consider my favorite super food on the supermarket shelves, the chia seed.  Best known for growing Chia Pets in clay pots, the chia seed has an impressive list of nutrients and health benefits.   

This tiny seed is big when it comes to nutrition value. It’s high in fiber, as a half-ounce contains 6 grams of fiber, the same amount of fiber found in three slices of whole wheat bread.  The soluble fiber when combined with liquids forms a gel, which may help the body regulate how carbohydrates are digested and stabilize blood sugars.  The soluble fiber also may have a role in controlling appetite and cholesterol.  It also provides omega-3 fatty acids; in fact, it contains some of the highest amount of plant-based omega-3 fats. The antioxidant content is comparable to fruits and vegetables.  

What’s even more amazing is how simple it is to eat chia seeds.  No need to grind first, just sprinkle or stir and eat. Chia seeds have little flavor, making it easy to add to your favorite foods without changing the taste. Simply sprinkle one tablespoon on salads, yogurt, cereal, applesauce or smoothies. Or stir the seeds into a beverage such as juice right before meals to help control hunger and feel full longer. Because chia seeds are rich in antioxidants, there is no need to refrigerate to keep the oils present from going rancid.

They are great to use when you get cravings. Some individuals experience mid-morning or mid-afternoon cravings. This is the perfect time to have about ½ tablespoon of chia in a yogurt or a pudding cup.  I personally put mine in my smoothie every morning and then later I mix it with peanut butter to put on my afternoon apple. Chia seeds also help you stay hydrated, so this is a great option in the hot days of summer or if you are doing activities or sports in the heat. They are even a healthy option for kids!

The best thing about it is you can use it anytime of the day and it’s all natural!  Aim for about 1 ½ tablespoons a day and up to 3 tablespoons a day.  Try this delicious summer salad for your next meal and be brave, choose chia!

Strawberry-Kiwi Spinach Salad with Chia Seeds

Serves 12

All you need:
1/2 cup ligh raspberry vinegarette
2 tbsp chia seeds
2 (6 ounces each) bags fresh spinach
2 pints fresh strawberries, halved
4 medium kiwifruit, peeled and cut into 1/4-inch slices
2 medium green onions, sliced

All you do:

 

1..     In a large bowl, combine spinach, strawberries, kiwi and green onions.

2.     Stir chia seeds into dressing right before serving.   Add dressing to salad and toss to coat.

~Crazy

From the Kitchen Friday: Weight Loss Myths

Welcome to our next weekly feature, "From the Kitchen Friday." Stacey and I spend time each week preparing food but we also enjoy discussing food and health related hot topics we encounter during the week over a nice hot cup of tea. As a chef and dietitian we LOVE food. As human beings, we LOVE food and also LOVE our pants to fit. 

As a registered dietitian, the nutrition expert, I like to tackle anything related to my profession that helps individuals obtain the truth and live a healthy life. There is not a one-size-fits-all and I am a dietitian who is real.  Every day, hundreds of articles and televised health information is released and it's hard to decipher what is truthful. 

This is why Stacey and I will "weigh-in" from the kitchen on these topics, in a real human way. We do not want to take anything away from you or tell you what not to eat. Our mantra is anything in moderation, as long as we still fit in our pants (and we are not talking yoga pants, we are talking legit pants with buttons and a zipper). We want you to happily fit into your pants as well! 

Which brings us to an article we read today from ABC News on 8 Weight Loss Myths to Lose Today:  http://abcnews.go.com/Health/weight-loss-myths-lose-today/story?id=24302880#

Weight loss always catches a readers eye because there is over 1 billion people in the world that are obese. A few of the "myths" really caught our attention. The first one that was interesting was never to weigh yourself. Don't get me wrong, I wish we lived in a world that we didn't need to weigh ourselves, but we do. Get yourself on the scale, at least once a week, because the scale doesn't lie. The more honest you are with yourself, the easier it is to keep your health in check. 

The other myth that caught our eyes was blaming your genes for your ability to lose or not lose weight. As a dietitian, I hear this quite often and I do believe genes play a role, but they are not to blame. You either feed those genes or you control those genes. Genes are 10% of the puzzle, physical activity is 10% and food is 80%. You are what you eat, no matter what ma and pa gave you. 

The other myth we had some conversation about was losing weight slowly and using fad diets. Sometimes we just need a little motivation and a confidence booster and fad diets do this. I am a firm believer that "whatever it takes" to get you going, is just fine. If you find something that helps you lose a few pounds fast and encourages you, go for it! But we both agree, it's not a long term fix. Fad diets are hard to maintain so it is still important to find something that works for a lifetime (yes I said lifetime, no one wants to buy 10 different sizes of pants, are you sensing our theme yet?)

Well, it's time to finish our tea and start our day...looking forward to our next "From the Kitchen Friday" chat. Have a great weekend!

-Crazy