Easy. Everyone loves easy.
We all gravitate towards "easy" because our lives are anything but.
From buying electronics ("it's easy to set up, even your grandmother can do it"), to recipes ("easy, one-pot meals"), to fitness ("easy and quick workouts"), easy is everywhere.
Easy means we might actually be able to do it, and more to the point, we might actually follow through with it.
So, what easy tip can I give you for your nutrition? Well, I have one very easy addition you can make to your diet that your body will adore you for. Chia seeds. These little guys have been the darling of the nutrition world for years, however they have actually been around for thousands of years.
Chia was a main component of the Aztec and Mayan diets in pre-Columbian times and were prized for their ability to provide sustainable energy. In fact, the word "chia" is the ancient Mayan word for strength.
Apparently one tablespoon of chia seed can sustain an individual for 24 hours.
What's so great about chia seeds? One ounce (two tablespoons) contains 11 grams of fiber, four grams of protein, five grams of Omega-3, 18 per cent of the RDA for calcium, 30 per cent of the RDA for both manganese and magnesium, and 27 per cent of the RDA for phosphorus.
They also contain a pretty decent amount of zinc, B vitamins and potassium.
I told you these little seeds pack a powerful punch.
Chia seeds are also gluten-free and low on the glycemic index. Many experts also recommend chia seeds for weight loss.
Due to their high fiber and protein count, experts believe this helps with slowing the absorption of food, while reducing our appetite and total food intake for the day.
However, all the studies I have read have been disappointing and lack a direct link to chia and weight loss, but I believe they are a useful addition for individuals trying to lose weight. I've seen firsthand the positive effects of a higher fiber and protein diet on people's waistlines. How do you eat chia seeds? I like to sprinkle mine in my overnight oats. I also add chia seeds to my chilis and stews (please do not tell picky loving husband) to help thicken them up.
There is some debate in the nutrition world as to whether you need to soak chia seeds before eating. It won't hurt to eat them straight, but if you soak them you will "sprout" them and release the enzyme inhibitors that are used to protect the seed.
This makes them much easier to digest, and your body can then access the dense nutrients inside the seeds faster.
Proponents of soaking recommend soaking 1.5 tablespoons of seed to one cup of water for 30 minutes to two hours.
Or soak them overnight with this awesome breakfast recipe.
Chia Blueberry Overnight Oats
¼ c large flake oats
1/3 c 0% Greek yogurt
1 tbsp chia seeds
½ c almond milk
1/2 c blueberries
1/4 tsp cinnamon
Honey, maple syrup (or stevia) to taste
Mix everything together, cover and refrigerate overnight.
PJ Wren is a local trainer and writer who enjoys squats, mountain climbers, spiced rum and cookies - just not at the same time. You can find her at www.fitnesswithpj.com, or at her new group exercise studio in Ladner, The Studio.
