Health Benefits of Chia Seeds

Do you remember having a chia pet back in the 80's?

Well the green sprouts of "hair" and the seeds that they grew from are actually a superfood.

One that is loaded with minerals, can help you lose weight and give you glowing skin. But, be careful before you sprinkle them on...

Learn the best way to use chia seeds, their health benefits, and a few recipes to start incorporating them into your diet this week. 



And yes, this is my first ever video post. What do you prefer? Video or text? If you like the video, subscribe to my youtube channel to stay in the loop.

Greens for Breakfast

My daily green juice!

Are you eating enough dark leafy greens? You can never get enough of these nutrient-filled, fiber-packed, detoxifying, cancer fighters. 

They help to banish blemishes leaving radiant, glowing skin, and they aid in weight loss. So, why not try to get a serving in at breakfast, too? 

Here are some ideas to have greens for breakfast:

Green Smoothies
The trick with green smoothies is to make sure there's a bit of fruit in it to sweeten the taste. Try the Rainbow Rise and Shine Smoothie or Mellow Green Smoothie. 

Green Toast
Top your millet bread or Homemade Almond Flour Bread with garlicky Swiss chard or spinach. You can heat up leftovers, or quickly sauté in the morning. 

Green Hash Browns
Throw a handful or two of your favorite greens into your morning potatoes, like this sweet potato mash. 

Green Oats
Who says oatmeal has to be sweet? Sneak a handful or two of baby spinach into your morning oats with this savory breakfast oatmeal. 

Green Juice
Probably the most common way to add some green to your morning, fresh pressed juices offer a hydrating way to get your vitamins. The only downside is that they don't contain any of the fiber like a smoothie would. They still make a good a.m. choice to wake your body up, though!  Try the Green Tonic or Green Lemonade. 

How do you get your greens at breakfast? Comment below! 

Smashed Kale Salad

Even if you hate kale, you'll love this. 

If you already love kale, well then, this will probably be your new favorite dish. 

There is a special something about this salad that makes everyone, even those who have an aversion to healthy food go back for seconds. 

Going back for seconds of raw kale? Yes. 

Now the "special sauce" is less of a sauce and more of a technique of massaging the kale with your hands. It is the crucial step in making this salad irresistible, so no improvising, it just won't cut it.    

It also stores well in the refrigerator, so it's an excellent dish to make the night before and bring to work for lunch the next day. 

Try it out and you be the judge. Leave a comment below and let me know how you liked it! 

Smashed Kale Salad
8 minutes to make // Yield: 1-2 servings

Ingredients:
1 bunch kale, stem removed, torn into bite size pieces
1/4 cup red onion, chopped
1 ripe avocado, chopped
2 tbs. chopped fresh cilantro
½ lime
salt, to taste
red pepper flakes, to taste 
1/4 cup seeds (sunflower, pumpkin, hemp or mixture of all 3)

Instructions:

1.   Put kale in a large bowl.
2.   Top with red onion, avocado, cilantro, and salt. Squeeze the juice of the lime into the bowl as well.
3.   Use your hands to “massage” and squeeze the avocado into the kale for 1-2 minutes. (Your hands will get 
messy, but it won’t taste the same if you just mix it with utensils). The kale will shrink is size and appear darker. This is how you know it’s ready.
4.   Wash your hands; top salad with seeds and red pepper flakes, then toss.
5.   Serve & enjoy!

Skin Glow Smoothie: Mellow Green

While most people spend tons of money on fancy face creams and special face washes, the truth is, your diet has more to do with how your skin looks than anything in your bathroom cabinet.

This smoothie is packed with vitamins, minerals, and phytonutrients that promote glowing, luminous skin. In particular, the Vitamin A found in cantaloupe and the Omega 3's found in chia will help keep your skin blemish and wrinkle free. 

Try it out!

Mellow Green Smoothie
5 minutes to make // Yield: 1 serving

Ingredients:
1 cup chia gel*
3 cups cubed cantaloupe
2 cups baby spinach
1/2 inch piece of aloe gel (optional)
1/2 tsp. chlorella (optional) 

1. Place all ingredients into a high speed blender in order.
2. Blend on high for 30-60 seconds, until thoroughly combined and smooth. 
3. Enjoy! 

Benefits

Chia: Loaded with fiber and Omega 3's, chia will help you eliminate and get clear skin.  

Cantaloupe: This juicy melon is loaded with Vitamin A (necessary for clear, smooth skin), and contains a number of B vitamins including folate. It is anti-inflammatory (reduces blemishes and prevents wrinkles) and is an excellent source of antioxidants. 

Spinach: Popeye's favorite food is bursting with Vitamin K, Vitamin A, folate, and a host of other vitamins and minerals that support overall health.  

Chlorella: Dubbed an anti-aging superfood, chlorella is an algae that comes in powdered or tablet form. It is packed with vitamins, minerals, and chlorophyll, and has anti-inflammatory and detoxification properties.  


*Chia Gel: Mix 1 cup of water with 1 tbs. chia seeds. Let sit for at least 10 minutes to allow the chia to suspend throughout the liquid and create a gel. You can make a large batch of chia gel and keep it in the fridge. 

Benefits of Black Foods

Black is the new green.
 
Green foods get a lot of attention, and with good reason. They are packed with antioxidants, minerals, and fiber, and can even reduce your risk of developing certain diseases.

When it comes to plant foods, pigment is an indicator of the antioxidants it contains, and a darker hue signals a higher concentration.

Like other plant foods, black foods contain antioxidants, minerals and fiber. What makes them stand out as nutritional superstars, though, is the type of antioxidant that they get their color from.

Black foods get their color from anthocyanins, which have been credited with reducing your risk of diabetes, heart disease, and even cancer. 

Five of my favorite black foods to consider adding more of into your diet are:

Black Beans: Add to salads, pair with grain dishes, or make a black bean hummus. Try this South of the Border Salad or Black Bean and Quinoa Burger. 

Black Rice: Try this Black Rice with Rainbow Vegetables.

Blackberries: Eat fresh or add to smoothies.

Black Chia Seeds: Soak 1 tbs. chia seeds in 1 cup of water for at least 10 minutes before using as a smoothie base. Try this Pineapple + Mint Smoothie.

Black Sesame Seeds: Sprinkle on just about anything: grains, salads, guacamole. They are a beautiful matte black and add a tiny little crunch to your dishes. 

My challenge for you?

Choose 1 of the foods from the list above, add it to your grocery list, and pick it up this week. Experiment with different recipes that will allow you to include it in your diet, at least a few times a week.

Leave a comment below letting me know which black food you've added more of into your diet, and feel free to share your favorite recipes.

Black Rice with Rainbow Vegetables

Black rice, a.k.a, Forbidden Rice, was once only allowed to be consumed by royalty in China. That's probably because the emperors wanted to keep all the healthy goodness to themselves. 

Black rice is packed with anthocyanins, a powerful type of phytonutrient that has been well documented to be a cancer fighter. Scientists have also found it to be a good preventer of diabetes and heart disease. 

Health benefits aside, it's easy to make and has a delightful texture and nutty flavor. It can be used to anywhere white or brown rice is used. Because of its inky dark hue, pairing it with bright vegetables makes for a beautiful rainbow plate. 

While I personally like all my food mixed together in a big ugly mess, that doesn't make for good pictures, so here, I cooked the rice and vegetables separately. However, if you don't mind either, you can cook the rice and vegetables in one pot which means one less pot to clean. 

Also, the sunflower seed sauce is optional. It gives the dish a nuttier taste and creamy texture. 

Black Rice with Rainbow Vegetables

Soak: 40 minutes //  Prep: 5 minutes // Cook: 40 minutes // Yield: appx 2.5 cups 

Ingredients:

Rice with Vegetables

2 cups water, plus 1 3/4 cups water

1 cup short grain black or forbidden rice

1/2 cup frozen corn

1/2 cup frozen or fresh peas

1 carrot, peeled

1 tsp. cumin

1/4 tsp. salt

Optional: 

Sunflower Seed Sauce

2 tbs. sunflower seed butter 

2 tbs. water

1/4 tsp. salt

pinch of cayenne pepper

Instructions:

1. Place rice in a bowl, cover with 2 cups of water, and let soak for about 40 minutes.  
2. A few minutes before the soaking time is up, bring the 1 3/4 cups of water to a boil. Drain the rice when the time is up, and then add it to the pot of boiling water. Cook for about another 40 minutes. 
3. Meanwhile, peel carrot, slice lengthwise into quarters, and then on the bias as if you were cutting rounds. You should be left with small semi-cubed pieces. Put aside. 
4. Optional: Make creamy sunflower seed sauce by using a fork to whisk together sunflower seed butter, water, salt, and cayenne, until well combined. Put aside. 
5. About 5 minutes before the rice is done, add in corn, peas, and carrot. (Note, that for the picture, I decided to steam the vegetables separately, but it is much easier, and less cleanup, to do it all in one pot). 
6. When timer is up, remove to a serving bowl. If using sunflower seed sauce, add now and mix well. If not, simply add salt and cumin, then serve.

 

How to Keep Your Healthy Habits While Traveling

Hola from Tulum, Mexico!

I’m here with two of my girl friends, hosting a trial run of a wellness retreat that I’ll soon be inviting you to. This enchanting stretch of beach nestled between crystal clear waters and lush palm trees is the perfect oasis for rejuvenating and kick-starting (or revving up) a healthy lifestyle.

Now, I have to get a little tough love on you here.

On this trip, I realized there are two types of people: 

those who will stop at nothing to get what they want, and 

those who will use any excuse to give up. 

Who do you want to be?

Remove the phrase “It’s too hard” from your vocabulary. If you really want it, figure out how to make it work. That goes for when you’re traveling. Just because you’re on vacation, that doesn’t mean it’s ok to have ice cream at every meal.

Next time you pack your bags, remember these 10 tips to keep your healthy habits while traveling: 

Food

Act Local:

Find the local farmers market or grocery store and stock up on fruits, nuts, and seeds for breakfasts or snacks. In foreign countries, try the things you can’t find at home.  Here in Mexico, we picked up mamet, tamarind, and star fruit, in addition to papaya, watermelon, and jicama.  

Just Ask:

If everything on the menu is covered in cheese, and you’re avoiding it, simply ask them to leave it off. If no entrée looks suitable for your dietary needs, order a few sides and make that you’re meal.

Stay Balanced:

Just like you shouldn’t go completely off track with 3 courses every time you eat, you shouldn’t restrict yourself to the point where you’re feeling deprived and envying your partner’s plate. The key is to stay balanced. If you’re eating healthy 80% of the time, lighten up the other 20%. For example, it’s ok to have dessert, just not at every meal. If you know you’ll be going to a big dinner where you may stray from your eating habits, then make sure breakfast and lunch are as healthy as can be.

Have fun!:

Plan activities other than just sampling the local cuisine.Your vacation shouldn’t revolve around eating. Remember when you were a kid, playing outside and your mother had to remind you to come in for dinner? Make your vacation that much fun.

Exercise

When you travel, one of the best ways to immerse yourself in a culture is to forget guided tours and explore a new land on foot.

Walk:

If the destination allows, avoid renting a car and walk from destination to destination. When you have to go further, you can take a taxi or rent a car for a few days. Traveling on foot allows you to get a much more nuanced view than you would behind the wheel.

Run:

The great thing about running is you can do it anywhere. Again, this is a great way to see the town you’re staying in. If it’s a beach vacation, run barefoot along the beach where the water meets the sand. You won’t even need iTunes, as the sea lapping at your feet, the wind off the waves, and the view will energize you.

Bike:

Whether you’re in a major city or a small town, there should be a bike rental shop. Here in Tulum, we decided that everything was close enough that instead of renting a car, we rented bikes.

Swim:

The ocean is not just for jumping waves, you can actually swim in it, too. Swim horizontal to the shore line for a total body work out that you will feel in all your muscles the next day, or, simply stand shoulder deep in the water and work your arms as if you were swimming, to tone your arms while you wade. Even just keeping yourself afloat, without touching the bottom is a workout in itself.

If there is no ocean, take advantage of a hotel pool and swim laps early in the morning, or do you own version of aqua-cise.

Yoga:
Do a Google search to find a local studio, or simply ask around when you arrive at your destination.

Try something new:
Do something out of the ordinary, that you could only do in your destination. Take a kite surfing lesson, go to the local bar for salsa night, learn how to do the silk ropes. When you step out of your comfort zone, you'll be having so much fun, you'll forget you're burning calories. 

What are your tips for keeping up with your healthy habits while traveling? Leave a comment below and let us know!