Tag Archives: Omega-3 fatty acid

Ch-Ch-Ch-Chia

Who remembers that crazy Chia Pet phase? And the ridiculous commercials for those ridiculous chia pets?

Well, chia has made a comeback. You’ve heard me (and probably others) squawking about chia seeds for some time now, so I guess I should tell you what all the fuss is about.

As you know, my dad got some chia seeds for Father’s Day. I thought about a chia pet instead, but with two Pulis, my parents really didn’t need another pet. What they really needed were superfoods to keep them healthy.

What’s a Puli? This.


They have these. With shorter hair. Reminiscent of a Chia Pet, actually. Hmm. Okay, let’s refocus.

Chia.

Chia seeds are amazing. When they get wet, they form a gel that helps food glide through your digestive tract, but they still have a crunch to them. Nifty, right? And they are loaded with omega-3 fatty acids for heart healthy fats, fiber, and antioxidants.

One tablespoon has only 60 calories (give or take – different brands list different stats). And it gives you a good dose of calcium, phosphorus, magnesium, and manganese.

Additionally, chia seeds are a complete plant protein and gluten-free. This makes them a great option for vegans or vegetarians, as well as those with gluten intolerance or Celiac.

Let’s talk about fiber. In that single tablespoon, you get a whopping 5g of fiber. Gals, you need at least 25 grams a day. And guys, you need at least 38 grams. Pregnant gals, you should aim for 28 grams. For men and women over 50, you need at least 30 grams and 21 grams, respectively. So with just one tbsp, you’re making a good dent in that fiber requirement.

With all that fiber, and because the seeds grow when wet, they not only help with digestion, but a little bit fills you up and aids in weight loss, too. Chia seeds also help balance blood sugar, help lower cholesterol, and prevent against heart disease.

Although these are all great benefits, too much of anything is never a good idea. So don’t start eating insane amounts. A couple tablespoons a day is plenty. And for those of you on blood thinners, chia might not be for you. Talk to your doc.

I recommend organic only, of course. You can find chia at Whole Foods, your local health food store, or online. I like the Navitas Naturals brand because they’re raw, vegan, kosher, gluten-free, and organic. And I like the company. But there are a lot of other great brands, too.

I’ll put chia on just about anything. I put it in my oatmeal for breakfast, in salads, on veggies, on soups, and in smoothies. You can also put it on yogurt, in cereal, or grind it and bake with it. They really don’t have much of a flavor so they work well in a sweet or savory dish.

And here’s my new fave dessert:

Chia Pudding

2 tbsp of chia seeds
1/4 cup of almond milk
15 frozen raspberries
1 tsp of raw cacao nibs
1 tbsp of hemp seeds
liberal shakes of cinnamon
2 shakes of cloves

Here’s what you do. Get a bowl. Add in everything but the cacao nibs. Mix until it’s all mixed up. Mush the raspberries. Make sure it’s mixed really well. Then let it sit on the counter or in the fridge for at least 10 minutes. Let it get really thick. Then sprinkle on the cacao nibs when you’re ready to eat so they stay crunchy.

Now, I should warn you that I don’t like it too sweet. If you like more sweetness, you can add 1/4 – 1/2 ripe banana, 20 frozen blueberries, 1 tsp of coconut nectar or some raw honey.

Enjoy!

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Filed under Gluten-free, Health, Organic, Products, Raw, Snacks, Superfoods, Vegan

Happy Father’s Day!

Some dads are celebrating their first this weekend. Other dads, like my own, are celebrating their 30-something…we won’t get specific with numbers 😉 . And some dads aren’t here with us anymore but they are never forgotten. Never ever.

To all of you men, we honor you today because you deserve it and because we love you. So a big Happy Father’s Day to you!

I happen to have the world’s best dad (I know everyone says that but if you’ve met him, you’d agree he’s pretty great), and today he got some things he’s been asking for and some things I think are important for him to have.

See, part of how I show my love is by encouraging him to be healthier. I am Health Coach Jillian, after all. And he did encourage me to pursue the nutrition thing. Therefore, he has no choice but to be a good sport (love you, Dad!). So…in his Father’s Day bag-o-treats, I included:

1. Navitas Hemp Seeds

2. Chia Seeds

3. Rudi’s Whole Wheat Bread

Click here for a coupon for the bread!

Lucky guy, right?! Haha. Don’t worry. He got some fun stuff, too. 😀

But I encouraged him to put his chia and hemp seeds on his morning yogurt and fruit. He can also throw some chias into his blended coffee drinks. Chia and hemp can go in salads, too. Very versatile, very healthy, and they won’t alter the taste of what you’re eating.

So with that…have a great day, boys! Thanks for all you do!

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Filed under GMO-free, Health, Organic, Products, Superfoods

Get In Me Belly!

Ah, breakfast. Most important meal of the day. Ever feel like a monster in the morning? So hungry you could devour everything in your kitchen? In a matter of seconds? Get in me belly, you grumble!

I know I have those days. But even when it’s just a normal day and hunger isn’t off the charts, I like my breakfast to be easy because it’s best to eat within the first hour of waking.

Why is that, you ask?

Pretty simple. Because you haven’t eaten for about 10 hours, give or take. And your body needs fuel to take on the day.

While there are several components to this, there is no cooking required, so it’s just a matter of how quickly you can get it all into the bowl (but take your time getting it into your belly)!

Banana Raspberry Oatmeal

1/2 cup of organic quick oats
1 cup of organic almond milk
1/2 banana
25 frozen organic raspberries
1/2 tbsp of chia seeds
1.5 tbsp of hemp seeds
1 tbsp of chopped walnuts
1 tsp of raw cacao nibs
liberal shakes of cinnamon*

1. Get a bowl.

2. Put everything in the bowl.

3. Mix it all up and mash up the bananas and the raspberries.

4. Eat slowly and chew.

5. Be grateful for every bite.

*There’s a post on the benefits of cinnamon coming your way soon!

Now, you can absolutely play with the proportions. Use 1/4 cup of oats, increase chia to 1 tbsp, increase walnuts, leave out the banana, etc. Make it tasty for you. But here are the nutrition facts as is. With a good dose of healthy fats, omegas, protein, carbs and calories, this puppy will take you right through the morning.

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Filed under One Pot Dish, Organic, Recipe, Superfoods

No Monday Blues Here

Happy Monday, everyone!

As some of you smirk at that, I must tell you what a happy Monday it has been for me. What I assumed would be a routine trip to Whole Foods turned into a Health Coach moment for me and I got to revel in how much I love what I do.

So here’s what happened…

I was shooting up and down the aisles, snatching everything I needed at lightening speed so I could get back to work. (I’m a very speedy machine these days.) Then I sort of got in the way of a woman while I was grabbing for the hemp seeds and I apologized and she just sort of looked at me and then looked up at the hemp seeds on the shelf and then back at me and back at the hemp seeds.

I felt a question coming on so I lingered there for a moment, taking the opportunity to make sure I had all the superfoods I needed. You know, you never want to leave Whole Foods without all your superfoods.

(Superfood = food that is exceptionally good for you.)

And finally she spoke. “So does that give you a ton of energy or something?”

Well, folks, I wanted to share with you all exactly what I shared with this nice lady at Whole Foods because this really is good information.

“I guess so! It’s a great source of protein,” I said. “It’s actually a perfect plant protein.”

“So it’s not a bad protein?”

“No! Not a bad protein. It’s an excellent protein!” I said. “And it’s great because you can put it on cereal or oatmeal, or sprinkle it on salads. It has a nutty flavor and a slightly chewy texture. It tastes kind of like quinoa but you have to cook quinoa and this you just sprinkle on. Easy!”

Now, for those of you who are wondering, I like the Navitas brand. The hemp seeds are certified organic, raw, vegan, kosher, gluten-free, fair trade, sustainably grown, and tasty. Some of you might only care about that last part. That’s cool.

But hemp seeds are one of the best sources of plant protein, as they have a high protein content and are a complete protein with all the essential amino acids. If you don’t know what that means, all you really have to know is that it’s the healthiest kind of protein.

In addition to protein, hemp is a great source of magnesium and zinc, and also a good source of potassium and iron. Additionally, hemp seeds have omega-3 and omega-6 fatty acids in the ideal ratio. That might also be confusing, but what you really need to know here is that most of us are getting way too much omega-6, and the balance of the two is key.

I then grabbed a bag and handed it to her. She was excited to try it. I love spreading the superfood love!

And that brings me to my final point here on a Monday. This is a reminder to do what you love. There was a time when I dreaded a Monday as much as the next guy. But these days, Mondays are just another day to do what makes me happy.

Question of the day:
What makes YOU happy? Now, I know we all have answers to that so let’s hear from you below!!

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Filed under Gluten-free, Organic, Product Review, Raw, Superfoods, Vegan