Chia! 4 Reasons to Choose Chia

1. Chia seeds are packed with nutrients, including calcium, fiber, vitamin C and iron. They’re the best known plant source of omega-3s (alpha linolenic acid). Unlike other types of seeds, they do not need to be ground or crushed to use.

2. Chia is the perfect breakfast protein. Without an overpowering flavor, chia can be added to your favorite breakfast cereal or

drink.

3. They are a quick & easy food topping. Add to baked dishes for a crunchy topping or use in place of breading for fish or chicken.

4. Chia can be a great egg substitute (thickener): Take 3 tablespoons of water and 1 tablespoon of chia seeds. Whisk together and let sit for 10 minutes until thick. To use it in place of guar gum or xanthan gum, just "use the same amount of chia mixed with twice that quantity of boiling water."

Foods that Put a Drag on Digestion

Having great energy and a balanced immune system is generally traced back to good digestion.  With this in mind, here are a couple of foods that you may want to limit or remove in order to keep the digestive fire running strong: 

• Chili peppers. Although they may taste amazing and add kick to foods, chili peppers can be hard on digestive systems, especially for those suffering from irritable bowel syndrome or heartburn.

• Dairy. Although it’s a great way to get calcium, dairy products can be a nightmare for those with lactose intolerance, causing bloating, gas and diarrhea. Other digestive diseases like Crohn’s and Celiac can lead to lactose intolerance.

• Chocolate. It may not be the actual cacao from the chocolate, but researchers suggest that the milk and caffeine in chocolate can actually cause bloating, cramps and diarrhea for those with sensitive digestive systems.

• High-fat and fried foods. Both of these digestive culprits can lead to acid reflux and heartburn as well as a condition known as steatorrhea, which is an abnormal stool containing undigested excess fat.

How to Eat Like the Buddha

Many ancient traditions, such as Buddhism and Chinese Medicine, recommend the boring advice of eating until you are about 80% or 2/3rds full.  The basic idea is that you should leave some room for the digestive process to do its work most efficiently.  Here are some tips on how to reach this lofty Buddhist ideal:

Humans have programmed fear of hunger, but since most of us know when and where our next meal is coming from, we need to learn how to figure out if it’s truly hunger or are we just bored? Start by learning to Measure your hunger. How in tune with your body are you really when it comes to feeling hungry? In order to figure out just how hungry you are, use this handy scale.

• Starving: This is when you’re uncomfortably hungry and maybe even a little light-headed. Your body’s blood sugar has taken a dive and you’re likely to binge eat. This can be dangerous territory, so don’t let yourself get this hungry.
• Hungry: You’re thinking about eating and you know if you don’t get something soon, you’ll enter the starve zone.
• Moderately Hungry: Your stomach is growling and you’ve got plans to eat soon. This is the best time to feed your body.
• Satisfied: You’ve eaten, but you could still have a few more bites (even though you probably shouldn’t).
• Full: Your belly is starting to feel the discomfort of overeating and the food doesn’t actually taste as good as it did the first few bites. This is a good sign to stop.
• Stuffed: You feel uncomfortable and like the food may come back up.

 

Refuel often.
If you’re still not sure about when you should eat, set an alarm for 4-5 hours after a balanced meal. Experts say eating frequently helps sustain you and will ensure your blood sugar doesn’t drop so low you reach for the first thing to cram into your face, which is usually something bad.

 

Eat breakfast.
Your mom was right. It is the most important meal of the day. Studies show that adults who eat breakfast (even a small one) will consume fewer calories during the day. If you’re not hungry right away in the morning, opt for a later breakfast. Short on time? Prepare something the night before like cut up fruit. Grabbing a yogurt or a pack of instant organic oatmeal is a great day starter as well.

Increase food volume.
Foods with higher fluid content can actually help stave off starvation better than those foods that don’t. Experts suggest a correlation between eating foods like fruits and veggies (which have high water content) versus food like chips or crackers (with almost no water content) and weight loss. Your body feels fuller, longer because you’re increasing the volume of your food. To add this technique to your existing diet, start with a salad before dinner, always choose fresh fruit over dried fruits and boost the volume of any meal by adding fresh veggies like broccoli, tomatoes or spinach.

Fiber, fiber, fiber.
It takes a long time for your body to break down fiber, so eating lots of it will make you feel fuller, longer. You should be getting at least 25 grams of fiber a day from foods like carrots, apples and whole grains, as well as legumes and raw green veggies.

 

Boost your protein intake.
It’s true. Eating lean meats like fish, chicken and turkey as well as eggs will actually help you feel more satisfied, but consider actually eating more of the protein than anything else on your plate. A serving should be the size of the palm or your hand (not including fingers). Not into meat? Black beans, chickpeas and edamame are also loaded with protein and fiber and low in fat.

The Whole Egg

For too long, those seeking a reduced-cholesterol diet have been pitching the egg yolk, but are we tossing aside one of nature’s most nutritious foods? Listed below are a few benefits to eating the whole egg:

• A whole egg contains 185 mg of cholesterol. True, egg whites contain zero, but an average adult with normal cholesterol can consume up to 300 mg of cholesterol each day.
• The white of the eggs has the majority of the protein, but the yolk has all the nutritional goodies. One egg yolk contains calcium, vitamin A, vitamin D, phosphorus and folate. Take that, egg white.
• Did you know that having eggs for breakfast can help promote weight loss? Two eggs are only 184 calories, but pack a whopping 12.6 grams of protein. Having a full tummy with that much nutrition can help stave off your cravings for a mid-morning gut bomb.
• Omega-3 fatty acids are essential to our growth and development. You can find eggs fortified with Omega-3s, increasing your intake of these awesome fatty acids.

Eat Fruit!

There are big benefits to eating fruit.  As we’ve all heard... an apple a day keeps the doctor away, but what are the real benefits? Here's a short list... and certainly there are many more:

1. Most fruits contain fiber, which helps slow the absorption of sugars (fructose and others), making us feel full longer. This means we won’t feel the need to snack as often, and fruit can also lower cholesterol and keep us regular.

2. Fruits like bananas and melons contain high amounts of potassium and can help reduce your blood pressure and your risk for kidney stones and bone loss.

3. Fruit should be eaten alone or before meals. Fruit is easier for the body to digest than other foods, so try to consume it on its own or just before a meal. Research also shows that consuming more fruit may actually help prevent serious health conditions like heart disease.

4. Fruit also contains high amounts of antioxidants. Antioxidants are amazing molecules that help prevent the breakdown of cells due to free radicals, which can lead to serious health issues.

So what are some of the best fruits to eat?

• Kiwi: Lots of nutrition in a small package... It’s rich in potassium, magnesium, vitamin E and fiber and has almost twice the vitamin C of an orange.

• Apples: Although they don’t contain much vitamin C, apples are loaded with antioxidants, helping the body absorb more vitamin C and thereby reducing your risk of colon disease, heart attack and stroke.

• Strawberries: These amazing berries have the greatest amount of antioxidants found in fruit and shield the body from free radicals that can cause an array of health hazards.

• Guavas and Papayas: These fruits are often overlooked at the market, but they’re the grand prize winners for containing the most vitamin C. Guava is packed with fiber and helps in keeping you regular, and papaya has as much carotene as carrots, essential for good eye health.

Eat Fresh This Spring and Summer

Spring and summer welcome a host of great fruits and veggies we don’t normally see during the winter months. Hit up a farmers market, veggie co-op or start growing them in your own backyard and try these in-season faves that are loaded with sensational, fresh flavors.

Berries - Blueberries, strawberries and raspberries are chock full of antioxidants, fiber, vitamin C, potassium and folate. Eat ‘em up while you can because these are the nutrients we usually don’t get enough of.

Summer Squash - Zucchini, pattypans and yellow crookneck are all types of summer squash and a great source of vitamin C, vitamin A, fiber and potassium. When selecting a squash, look for smaller ones as they generally pack a sweeter flavor.

Watermelon - This quintessential summertime staple is a great source of vitamins A and C, as well as potassium. Watermelon is also a great antioxidant, helping to lower your risk of certain diseases. So when you’re looking for that perfect melon, use your nose - Ripe ones will smell delicious.

Corn - This is a favorite summertime carb and a great source of fiber. It has phytonutrients that may promote heart health. When you’re looking for tasty ears, try to get it as fresh-picked as possible, looking for a bright green husk and silks that are stiff, dark and moist.

Peas - These summertime favorites are packed with protein and rich in vitamins A and C. Go ahead and eat them fresh from the peapod and look for a shiny, bright green outer color.

In a Bad Mood? Try These 5 Foods

There are some days that we feel angry, anxious, or just plain unhappy. Try one of these five foods to lift your spirits:

* Leafy Greens. For those down in the dumps days, the B vitamin folate can help break down homocysteine, which may be linked to depression. Other great sources of folate are beans, citrus fruits and fortified grain products.
* Turkey. To help calm your anxiety, try some tryptophan, which can help the brain produce feel-good chemicals. You can also try chicken, eggs, cheese, nuts and seeds.
* Black Tea. Stress less by sipping some hot or cold black tea—it may decrease cortisol, a stress hormone. It may also improve your memory and could help get rid of headaches.
* Dark Chocolate. For women experiencing PMS symptoms, the flavonoids in dark chocolate may help get rid of crankiness. Just one more reason to treat yourself.
* Fish. To improve your brain health and help you think more clearly, the omega 3s in fish can improve the communication between your brain’s cells. Try salmon, trout, sardines, herring or anchovies.