Do you know what a chia seed is? If you have heard it before, you are probably familiar with Joseph Enterprises' Chia Pet.. Ch..Ch..Cha..Chia! Did you know you can eat chia seeds and they are fabulous for your health?

Clean Eat Education: Chia Seeds - Big Benefits from a Little Seed!

What are chia seeds?

Chia is actually a flowering plant, grown commercially, which is in the mint family. (Imagine that!) It is native to Mexico and Guatamala.

What are the health benefits to consuming chia seeds? Chia seeds are wonderful for you! See below...

Great source of Omega-3. Infact, chia seeds are the richest plant source of Omega-3, which protects against inflammation and heart disease. Studies have found that chia seeds contain more Omega-3 than similar servings of salmon!
Assist in controlling blood sugar. Important for diabetics and dieters, blood sugar regulation can be tricky. Since chia seeds slow the conversion of carbs into simple sugars, they help to regulate blood sugar levels in the body.
Help promote weight loss. Chia seeds help promote weight loss by blocking the body's absorption of some (not all - we wish!) of the calories ingested when you eat.
Keep you feeling fuller, longer. What weight loss pill or new diet craze hasn't cited feeling fuller longer as a benefit? Why spend extra money on pills that you have no idea what the content of them are when you can eat something natural and scientifically tested? Chia seeds absorb approximately 8-10x their weight in water, turning to a gelatinous texture. This takes your body a little longer to digest and keeps your metabolism in that fat burning zone.
Helps stave off dehydration. As mentioned earlier, chia seeds can absorb 8-10x their weight in water. When the gelatinous gel is consumed, the body breaks down the chia seed gel and uses the water in the gel for important body functions.
Increases Energy Levels. As a good source of plant protein, with just at 4g per one ounce serving, chia seeds help maintain proper metabolism levels through the breakdown of protein, leaving you less tired.
High in Antioxidants. Looking for the next beauty remedy to keep your skin looking flawless. Keep eating your blueberries, but add in those chia seeds! Chia seeds are so high in antioxidants that no chemicals or preservatives are needed to maintain their freshness for 2 years at room temperature! Hello younger looking skin and a more youthful you! Talk about a power food!
Lowers Blood Pressure. With the high fiber content (11g of it's 12g of carbs in just a one ounce serving) in chia seeds, adding a daily serving of chia seeds can help to reduce blood pressure.
Helps Prevent Digestion Diseases such as Diverticulitis. Again, the fiber content in 1g of chia seeds is a huge benefit. As you digest the chia seeds, their movement and absorption throughout your body helps to keep your colon hydrated, thus helping to prevent certain digestion diseases.

How can I eat chia seeds?

It doesn't matter how you prepare the chia seeds, you will reap their benefits. Chia seeds can be eaten raw and in their natural form, gelled with water or juice (just be careful of the sugar content), added to baked goods including breads, muffins, cereals, added to puddings, shakes, protein powders, or just sprinkled on your favorite salad or meal. They are relatively tasteless, although they may have a faint nutty taste.

What is a suggested serving?

1 to 1.5 oz daily

What is the nutritional content of 1.5g of Chia Seeds?

205.5 calories, 108 calories from fat
13.5g fat, 1.5g saturated fat
0g cholesterol
7.5mg sodium
18g carbohydrates, 16.5g fiber, 0 sugars
6g protein
Vitamin A - 0%, Vitamin C - 0%, Calcium - 27% (Wow!), Iron - 0%

Where can I buy Chia Seeds?

You can buy chia seeds at most health food retailers. Additionally, if you plan to have them on a daily basis, you can take advantage of Amazon's auto-ship feature on chia seeds. Below are a few varieties and price points to choose from.

Go Forth and Go for the Chia!

Informational Sources:

Chia Seeds - http://www.nutsonline.com/cookingbaking/chia-seeds/premium.html
Top 10 Benefits of Eating Chia Seeds - http://www.mychiaseeds.com/Articles/Top10ChiaBenefits.html
Salvia Hispanica, Chia Seeds - http://en.wikipedia.org/wiki/Salvia_hispanica

Clean Eat Education: Your Metabolism - What Exactly is it?

October 20, 2011EducationWhitney CarlsonComment

Does this sound like you? You have heard the word metabolism before and you know that in order for you to feel your best, look your best and function at your optimal performance level (even if that's sitting at a desk answering telephones), your metabolism should be up and steady. However, you are not exactly sure what all this talk about your metabolism really is! What exactly does it mean and what does it do?

Let's throw out the definition of metabolism for you:

Dictionary.com defines metabolism as: the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained and destroyed, and by which energy is made.

Merriam-Webster defines metabolism as: the chemical changes in living cells by which energy is provided for vital processes and activities and new material is assimilated.

Easy to understand? Not quite... let's break this down.

Simply put, metabolism is the body's process by which it converts your food, fat and yes, your muscle (scary, huh?) to energy. This energy fuels your normal body processes and functions, gives you the opportunity to digest and even chew your food, fuels you while you work out and play and helps your brain to process simple and complex tasks. If your body is involved, your metabolism is involved!

So wait a minute... you just said that your body can burn your muscle for energy? That's not a good thing, right?

Nope. Not a good thing at all! You want to fuel your body and give it what it needs to perform its best and LOOK its best! Naturally, if you are not feeding your body every 2.5-3 hours, it starts to believe that it will not receive any additional food, thus beginning the stages of fasting fat storage. Your body holds on to the resources it has already - fat - in order to "stock" up for later since you aren't giving it more food. It begins to convert your muscle into energy instead of fat. Your hard work in the gym... gone! GOOD NEWS! You can fix this... keep feeding your body every 2.5-3 hours and not only will your body use the food you just put into it for energy, but it will break down some of your fat stores for extra energy rather than stealing from your muscle. Make sure you check out the calorie calculators to determine how many calories you should have each day and plan those meals accordingly.

Here is a graphic below:

Which one do you want? Boost that metabolism by eating 5-6 meals per day and stay above that line!

See this post for information on foods that you can eat for extra energy boosts! Remember though, unless you start eating more times per day, you will continue to rob yourself of energy and muscle!

Stay lean and toned! Keep that muscle!

Clean Eat Education :: Sleep - Is Eight (8) Hours REALLY the Magic Number?

October 13, 2011EducationWhitney Carlson2 Comments

Your dreams are amazing– why would you want to cut them short? The truth – Life gets in the way! A human’s basic needs are food, water and sleep. When we deprive our bodies of one of these basic needs, we are unable to function at our best or even anywhere near our best. Optimal performance as it relates to our jobs, our families, our favorite sport, our hobbies and even our ability to remember is affected when we deprive ourselves of sleep.

So, what’s the magic formula for sleep? Well… it’s not that easy. Researchers suggest that the average adult, over the age of 18, needs seven (7) to nine (9) hours of GOOD sleep (basal sleep) per night. What is GOOD sleep or basal sleep? It’s just actual, off in “la la land”, sleep. We often accumulate BAD sleep or sleep debt if you wish to call it that, when we are stressed out, sick or we are in an uncomfortable environment (think freshman year of college sacked out on your friend’s hand-me-down couch).

Risks and Characteristics Associated with Lack of GOOD Sleep:

We may already know these, as some are obvious, but listing them out is quite unnerving!

1. Lack of cognitive (brain) ability to remember details.

2. Lack of general daily productivity and focus. (Don’t forget about those TPS reports!)

3. Increase of car accidents, accidents on the job and general clumsiness.

4. Increased risk of diabetes and heart problems.

5. Increased risk of psychiatric problems including depression and substance abuse.

6. Increased BMI (Body Mass Index). YES – THAT’S AN INCREASE IN BAD BODY WEIGHT (FAT). Try reaching your fitness and weight loss goals without sleep – NOT happening!

Sleeping for Weight Loss and for Increased Fitness:

When we sleep, we help provide our bodies the energy to regulate its daily functions. One such function is regulation of our hormone levels. When we sleep, our bodies regulate our cortisol levels. Cortisol is the hormone responsible for the break down, or metabolism of sugars, proteins, fats, minerals and water in our bodies.

Research also suggests a connection between sleep and insulin levels. Insulin is responsible for keeping your blood sugar levels healthy and in balance. Lack of sleep increases these levels, which cause a spike in blood sugar, which in turn promotes the storage of fat in your body. Definitely a hindrance if you are looking to drop those pounds.

I am TOO Stressed to Sleep. What can I do to increase my ability to get GOOD sleep?

1. Allow yourself to sleep only as much as your body needs. This may take time to determine, but learn to listen to your body and adjust your sleep schedule accordingly. Just because it is the weekend, don’t let yourself sleep from midnight to noon – keep a regular schedule or you will pay for it on Monday.

2. Do something for yourself before you go to sleep. Listen to your favorite tunes (ahem… relaxing music, not head-banging heavy metal or rap music), have a one-on-one conversation (not an argument – save those topics for later) with your spouse, read a few chapters in your favorite book in a chair (skip reading in bed – not good!)

3. Try to make yourself as comfortable for sleep as possible. Is your pillow as hard as a rock? It may just be time for a new pillow. Do you wake up sweating at night because it gets too hot in your house? Adjust the thermostat before you go to bed to ensure maximum comfort.

4. Keep your bedroom as a place for sleeping only (and well…. Ahem… maybe a little of that other stuff too!)

5. Eat at least 2-3 hours before bedtime to ward off any heart burn or indigestion that may disrupt your ability to sleep soundly.

6. Don’t grab a cup of high-octane coffee right before you go to bed! Lay off the caffeine and get more rest!

Can I get too much sleep? What happens if I do? How can I avoid it?

Quick answer – Yes. There is such a thing as too much sleep. Remember, don’t start waking up your spouse or children right at the eighth hour mark – they may require more sleep than you.

If you sleep too much, you may find that you are prone to depression (I would certainly be depressed if I had less hours in the day to accomplish all of my tasks!), and increased illness. Combat this by regulating your sleep. Allow yourself to sleep for as much as recommended (9 hours) and assess how you feel. Feel groggy? Too rested? Dial it back and set an alarm for 30 minutes less each day until you start to feel like yourself again.

Go Catch Some Zzzzs!

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