Getting Fit: Chia Seeds, Recipe And Health Tips - KTEN.com - No One Gets You Closer

Getting Fit: Chia Seeds, Recipe And Health Tips

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Chia is a species of flowering plant in the mint family. Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds).
"Chia" means strength, and folklore has it that they were used as an energy booster. That makes sense, as chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.

Nutrition Facts:
One ounce (about 2 tablespoons) contains:
139 calories
4 grams of protein
9 grams fat
12 grams carbohydrates
11 grams of fiber,
Plus vitamins and minerals (18% of daily recommended calcium)

Health Benefits of Chia Seeds:
Reduces the risk of death, heart attack, dangerous abnormal heart rhythms, and strokes in people with known cardiovascular disease;
Slows the buildup of atherosclerotic plaques ("hardening of the arteries")
Lowers blood pressure slightly.
May control blood sugar and benefit diabetics because chia seeds slow down how fast our bodies convert carbohydrates into simple sugars.
Possible weight loss benefits (controls hunger, expands in belly and makes you full)
Some researchers have noted that the antioxidant activity of chia seeds is higher than any whole food, even blueberries.

Recommended amount:
There is no Recommended Dietary Allowance (RDA) for omega-3 fatty acids, but organizations like the American Heart Association suggest you should try to get one gram a day. Researchers warn that taking higher doses f these omega-3 fatty acids may lead to excessive bleeding so consult with doctor if you are concerned or are on blood thinners.

Chia seeds and Food
They have a mild, nutty flavor, which makes it easy to add chia seeds to foods and beverages. Chia seeds can be sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into smoothies and baked goods. They can also be mixed with water and made into a gel.

 

Chocolate Chia Seed Pudding
INGREDIENTS:
1/4 cup cocoa powder
1/4 cup brown sugar
1/2 cup chia seeds
2 cups of skim milk
1 tablespoon and 1 teaspoon honey, or to taste
DIRECTIONS:
Yields 2 Servings     
Mix cocoa powder and brown sugar together in a bowl; stir until no lumps remain. Fold chia seeds into the mixture. Pour milk into the bowl and stir to incorporate; let the mixture sit a few minutes before stirring again. Repeat resting and stirring a few times over the course of 20 minutes.
Cover the bowl with plastic wrap and refrigerate 2 hours to overnight.
Drizzle honey over the pudding to serve.



No Bake Chia Energy Balls
Ingredients:
For about 20 bites
1 cup oatmeal
1/2 cup peanut butter (or other nut butter)
1/3 cup honey
1 cup coconut flakes
1/2 cup ground flaxseed
Add 1/2 cup mini chocolate chips OR dried fruit
1 tsp vanilla
Directions:
Mix all the ingredients together. Refrigerate it for a while in order to make the mix firmer and easier to work with. Make small balls, bite size, from the mix. Refrigerate.