Super food: Chia Seeds

Hello all!

I’ve got another super food today! This time around its the chia seeds. I’m sure you see me mentioning and using chia seeds in the recipes on my blog but do you know that they are in fact a super food and have many many benefits.

What are chia seeds?

Chia seeds are little black seeds which come from the plant ‘Salvia Hispanica’. Whilst they have only come into popularity within the last few year, chia seeds have been for a long time for health benefits.

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Why are they a super food?

Because for such a small amount, you get a whole lot of nutrients. Chia seeds are high in these main things:

      1. Antioxidants: Like the acai berry, chia seeds contain lots of antioxidants which help with preventing ageing and fighting off diseases.
      2. Omega 3: Chia seeds contain more Omega 3 Fatty acids than salmon! However there is a condition there. These fatty acids are harder to break down compared to the more important fatty acid ALA which fish like salmon has. So be careful there.
      3. Fiber (11 grams per 2 tablespoons): Chia seeds are 40% fiber! And they make up most of the carbs in chia seeds!
      4. Protein (4 grams per 2 tablespoons): Chia seeds contain 2 times more protein than any other seed. Protein can assist in weight loss by reducing appetite
      5. Calcium: Chia seeds have 5 times more calcium than milk. This is great for people who don’t eat dairy.

How can you eat it?

There are many ways you can eat chia seeds. They can be eaten raw, put in things like smoothies, drinks, salads and oats. However because of all the fiber, chia seeds can grown and expand when absorbed with water. That’s 10-12 times its size in water! Because of that, they are also great to make overnight oats or pudding with and makes it much more digestible!

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Whats the downside? 

Chia seeds don’t come cheap, they can get pretty pricey. Being branded as a super food doesn’t help either. It can cost up to $15 – $20 for a 500 gram bag, from Woolworths.

Mens Fitness
Authority Nutrition  
The stone soup 

Remember if you want to ‘Think like a beast, have your morning feast!’

E.C

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4 High in Fiber Breakfasts Meals!

Having a high fiber and carbohydrate rich breakfast can help you increase your energy levels for the day!

Here are four meals for breakfast which are high in fiber:

Oatmeal: 

oatmeal

RedbookMag:

1/2 cup cooked oats
Milk of your choice
2 tablespoons of chopped walnuts
1 teaspoon maple syrup or honey
1 tablespoon chia
1 fruit.

Cinnamon and vanilla extract to taste.

Wholemeal Bread:

bread

Popsugar:

2 slices whole-wheat bread
2 tablespoons almond butter (peanut butter is also fine)
1 banana, sliced

Chia seeds:

chia

Thejollybeetroot:

1 1/2 cups (360ml) non-dairy milk (rice, oat, almond, coconut etc)
5 tbsp chia seeds
2 tbsp cacao powder
1 tbsp maple syrup (or more/less, depending on your taste)
1/2 tsp vanilla extract
Your choice of topping(s) – I like blueberries, raspberries, coconut, pistachios, hazelnuts, cacao nibs, whipped coconut cream, chopped dates and/or goji berries.

Breakfast Cereals:

viatbrits

FoodWatch:

Sanitarium Weet-Bix
Uncle Toby’s Vita-Brits

Remember if you want to “Think like a beast, have your morning feast!”

E.C

Fuel for the day!

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Eating breakfast gives you your fuel for the day! When you wake up, your energy levels are low as you would have been fasting for more than 8 hours already (Give or take, depending on the midnight snack! Don’t deny it, we all do it!).

If you skip breakfast, it will be another couple of hours before you eat and by that time your body will be scraping away at those energy levels!

Breakfast means literally breaking the fast, it’s the first meal of the day. So when we wake up, it is essential to eat breakfast to replenish those levels and to help your body function throughout the day.

But wait. The food you choose to eat for breakfast can determine the energy levels in your body. The International Journal of Food Sciences and Nutrition study has shown that every participant which has eaten breakfast has had an immediate alertness in the morning. (That means it’s better to eat any breakfast, than to eat none at all!)

However those who ate a high fiber and carbohydrate rich meal instead of a fact rich breakfast were more likely to have more energy and alertness.

The conclusion?

Eat breakfast, first and foremost, for energy throughout the day.
Also eat a high fiber and carbohydrate breakfast for increased energy levels.

Remember if you want to “Think like a beast, have your morning feast!”

E.C