Fit Find | Ground Chia Seeds

Ground Chia SeedChia seeds? If you’re having sudden flashbacks of your old Chia Pet® from the 1980’s and you’re impulsively singing “Ch-ch-ch-chia!” right now, you’re probably not alone. Believe it or not, we’re talking about the same ‘chia’ but… instead of watching the seeds sprout into “animal fur”, we’re eating them!

Chia seeds, like flax seeds, are rich in omega-3 fatty acids (2.3 grams ALA per two tablespoons). These omega-3’s increase the production of anti-inflammatory substances that help prevent “cell adhesion molecules” from causing plaque buildup in your arteries.

These little seeds also pack in a good amount of B vitamins, calcium, iron, magnesium, manganese, phosphorus, and zinc. They’re small (little ovals) and typically black in color. To receive the benefits of the fatty acids, they need to be hydrated before eating them. These seeds can soak up to 12 times their weight in liquid and when soaked, they form a gelatinous texture which make them an excellent binding agent in baking.

chia-seed-smoothie_adobestock_77942716_croppedThese nutritious seeds now come finely ground to a powder which make them easy to blend in your yogurt, cereal, smoothies, salads, and soups. And like ground flaxseeds, they’re great in baked goods too. Spectrum® Ground Chia Seeds have been cold milled. Since Omega-3 fats are sensitive to heat, the cold milling process is a plus. On that note, be sure to store your seeds in the freezer or refrigerator to extend their shelf life because these seeds are also sensitive to oxygen (air) and light. Oxidation will affect the nutritional value of the healthy fats as well as cause them to go rancid.

*I especially like the Spectrum brand for chia and flaxseeds. They are packed in a light protective pouch and sealed airtight which is probably why they contain more omega-3’s than other brands. NEVER buy your seeds from self-serve bins or barrels in the grocery store!

Apple c heart symbol_40x54Fit Tip: You can substitute ground chia seeds (or ground flaxseeds) for eggs in recipes if you’re a vegan — or like me, sometimes you’re just out of eggs! Simply mix 3 tablespoons of water with one tablespoon of ground chia seeds (3:1 ratio) for every large egg. After stirring together, let the mixture sit for five minutes, then add it to your recipe.

Fit Find | Bob’s Red Mill® Muesli

Bob's Red Mill MuesliOat fiber helps lower bad cholesterol and control blood sugar, but my patients often tell me it’s too much trouble for them to cook a pot of oatmeal over the stove (or to clean the mess after it explodes in the microwave). So, they end up eating cold processed cereal for breakfast.

However, cold cereals often contain chemical preservatives and added sugars and salt to make them palatable. Well, here’s a way to eat your healthy oats without cooking them! For more on oatmeal… Daily Dose | Best Fiber Fix for Cardiacs and Diabetics.

Bob’s Red Mill® Old Country Style Muesli is a cold or hot whole grain cereal. Best of all, it contains nuts, seeds and flax, so there’s no need to add any extras. My favorite way to eat it is cold with milk. It’s much healthier than granola which often contains added fats, sugars, honey, or syrup. Bob’s Red Mill Muesli contains no added fat and is sweetened with just wholesome raisins and healthy bits of dates. (Dates are an excellent source of fiber, potassium and other trace minerals.) Continue reading “Fit Find | Bob’s Red Mill® Muesli”

Blueberry Blast

BlueberryBlastSometimes it’s a challenge to eat all your fruits in a day. Perhaps you miss all those luscious summer fruits that were once so abundant at the produce stand. Consider the next best thing — the frozen foods section of your supermarket!  It’s stocked with an array of colorful fruits — from berries to cherries to pineapples. Best of all, they’re available all year and perfect for whirling into a creamy lo-cal, tropical smoothie. Try one for a refreshing breakfast or a midday pick-me-up.   Continue reading “Blueberry Blast”