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5 Health Benefits Of Chia Seed + Delicious Recipes

5 Health Benefits Of Chia Seed + Delicious Recipes

The chia seed has long been an important part of traditional Mayan and Aztec diets. It is native to certain areas of Mexico and Guatemala. In the early ’90s, it became popular as an entertaining household plant – Chia Pets. Recently, nutritionists confirmed what Maya and Aztec cultures have always known: the chia seed is full of nutrients and antioxidants.

Why exactly should you add this little seed to your diet? Take a look at some of the many health benefits of the chia seed.

1. Rapid Skin Repair

According to Nutritionist Vicki Edgson, the chia seed contains omega-6 LA, antioxidants, and protein. [1] All of these come together in the perfect skin-rejuvenating combination. Not only do antioxidants slow the aging process, but the protein is perfect for rebuilding and repairing skin tissue. Each serving of chia seed contains 20% protein, making it an excellent source.

2. Reduces Skin Inflammation

If you struggle with inflamed and irritated skin, the chia seed might be perfect for you. This is because it contains both omega-3 and fiber, both known to to reduce inflammation. Omega-3 fatty acids work to maintain cell membrane health. [2] Healthy cell membranes allow nutrients to be absorbed and wastes to be expelled. Omega-3 also reduces the production of inflammatory compounds.

3. Boosts Digestive Health

A 1-ounce serving of chia seed contains 11 grams of dietary fiber, which is approximately 33% of the daily recommended serving. Dietary fiber helps increase and soften your stool, reducing the risk of constipation. [3] Adding chia to your diet can help improve your digestive health.

4. Strengthens Bones

That same 1-ounce serving of chia seed also contains 18% of your daily recommended intake of calcium. [4] Calcium is vital for strong bones and teeth. Getting enough in your diet can also help prevent osteoporosis.

5. Promotes Healthy Teeth

The calcium found in the chia seed is also excellent for the health of your teeth. Try to get at least a serving a day to prevent tooth loss and decay.

Introducing Chia Seed to Your Diet

So, now you know some of the many health benefits of the chia seed and you’re really interested in adding it to your diet. But how?

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Luckily for you, chia is really easy to include in your daily diet. It’s relatively tasteless so it won’t affect the flavor of whatever you add it to. Sprinkle seeds on top of your yogurt, salads, and smoothies. Some people even add a few teaspoons to their drinking water.

One of the most delicious ways to include chia, however, is by preparing puddings. Below are some popular chia pudding recipes.

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    Source

    Vanilla-Almond Chia Seed Breakfast Pudding

    If you usually start your day with a handful of nuts, don’t miss out on this recipe. [5] The best part about it? It takes only five minutes to prepare!

    Ingredients

    2 cups unsweetened almond milk

    ½ cup chia seed

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    ½ teaspoon vanilla

    1 – 2 tablespoons honey or maple syrup

    Mix everything together, cover it, and place it in the fridge overnight. That’s it! The chia seed will expand and thicken in the milk. If it’s too thick in the morning, just add a little water to thin it out. Top with fresh fruit and nuts before serving.

    chocolate-chia-seed-pudding

      Source

      Overnight Chocolate Chia Seed Pudding

      Prefer to start your day with a little chocolate? Definitely try this vegan, gluten free chia seed pudding. [6]

      Ingredients

      1 ½ cups almond milk

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      ⅓ cup chia seed

      ¼ cup cocoa powder

      2 to 5 tablespoons maple syrup

      ½ teaspoon cinnamon

      ¼ teaspoon salt

      ½ teaspoon vanilla

      Mix all of the ingredients together and place covered in the refrigerator for at least 3 to 5 hours. It’s probably easiest to leave it overnight. When you’re ready to serve the pudding, you can serve as is or place it in the blender for a smoother texture. Top it with fresh fruit, granola, or whipped cream.

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      coconut_mango_chia_pudding_1024x1024

        Source

        Low-Calorie Mango Chia Pudding

        If you’re looking to reduce your calorie intake, give this easy-to-prep recipe a shot. [7]

        Ingredients

        ¼ cup chia seed

        1 cup coconut milk (or low-fat to reduce calories even more!)

        ½ tablespoon honey

        Place all the ingredients in a glass jar, cover it, and put in the fridge for the night. In the morning just throw some fresh mango and pepita seeds on top. For a unique presentation, layer the pudding with mango puree. Enjoy!

        Featured photo credit: Mumumío via flickr.com

        Reference

        [1]http://www.marieclaire.co.uk/uncategorised/new-superfood-alert-why-you-need-to-make-chia-seeds-a-part-of-your-life-117542
        [2]http://www.webmd.com/beauty/features/want-healthy-skin-feed-well#1
        [3]http://www.webmd.com/beauty/features/want-healthy-skin-feed-well#1
        [4]http://www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html
        [5]http://dailyburn.com/life/recipes/chia-breakfast-pudding/
        [6]http://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/
        [7]http://www.popsugar.com/fitness/Chia-Pudding-Recipe-34333463

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        Last Updated on November 20, 2018

        10 Reasons Why New Year’s Resolutions Fail

        10 Reasons Why New Year’s Resolutions Fail

        A new year beautifully symbolizes a new chapter opening in the book that is your life. But while so many people like you aspire to achieve ambitious goals, only 12% of you will ever experience the taste of victory. Sound bad? It is. 156 million people (that’s 156,000,000) will probably give up on their resolution before you can say “confetti.” Keep on reading to learn why New Year’s resolutions fail (and how to succeed).

        Note: Since losing weight is the most common New Year’s resolution, I chose to focus on weight loss (but these principles can be applied to just about any goal you think of — make it work for you!).

        1. You’re treating a marathon like a sprint.

        Slow and steady habit change might not be sexy, but it’s a lot more effective than the “I want it ALL and I want it NOW!” mentality. Small changes stick better because they aren’t intimidating (if you do it right, you’ll barely even notice them!).

        If you have a lot of bad habits today, the last thing you need to do is remodel your entire life overnight. Want to lose weight? Stop it with the crash diets and excessive exercise plans. Instead of following a super restrictive plan that bans anything fun, add one positive habit per week. For example, you could start with something easy like drinking more water during your first week. The following week, you could move on to eating 3 fruits and veggies every day. And the next week, you could aim to eat a fistful of protein at every meal.

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        2. You put the cart before the horse.

        “Supplementing” a crappy diet is stupid, so don’t even think about it. Focus on the actions that produce the overwhelming amount of results. If it’s not important, don’t worry about it.

        3. You don’t believe in yourself.

        A failure to act can cripple you before you leave the starting line. If you’ve tried (and failed) to set a New Year’s resolution (or several) in the past, I know it might be hard to believe in yourself. Doubt is a nagging voice in your head that will resist personal growth with every ounce of its being. The only way to defeat doubt is to believe in yourself. Who cares if you’ve failed a time or two? This year, you can try again (but better this time).

        4. Too much thinking, not enough doing.

        The best self-help book in the world can’t save you if you fail to take action. Yes, seek inspiration and knowledge, but only as much as you can realistically apply to your life. If you can put just one thing you learn from every book or article you read into practice, you’ll be on the fast track to success.

        5. You’re in too much of a hurry.

        If it was quick-and-easy, everybody would do it, so it’s in your best interest to exercise your patience muscles.

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        6. You don’t enjoy the process.

        Is it any wonder people struggle with their weight when they see eating as a chore and exercise as a dreadful bore? The best fitness plan is one that causes the least interruption to your daily life. The goal isn’t to add stress to your life, but rather to remove it.

        The best of us couldn’t bring ourselves to do something we hate consistently, so make getting in shape fun, however you’ve gotta do it. That could be participating in a sport you love, exercising with a good friend or two, joining a group exercise class so you can meet new people, or giving yourself one “free day” per week where you forget about your training plan and exercise in any way you please.

        7. You’re trying too hard.

        Unless you want to experience some nasty cravings, don’t deprive your body of pleasure. The more you tell yourself you can’t have a food, the more you’re going to want it. As long as you’re making positive choices 80-90% of the time, don’t sweat the occasional indulgence.

        8. You don’t track your progress.

        Keeping a written record of your training progress will help you sustain an “I CAN do this” attitude. All you need is a notebook and a pen. For every workout, record what exercises you do, the number of repetitions performed, and how much weight you used if applicable. Your goal? Do better next time. Improving your best performance on a regular basis offers positive feedback that will encourage you to keep going.

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        9. You have no social support.

        It can be hard to stay motivated when you feel alone. The good news? You’re not alone: far from it. Post a status on Facebook asking your friends if anybody would like to be your gym or accountability buddy. If you know a co-worker who shares your goal, try to coordinate your lunch time and go out together so you’ll be more likely to make positive decisions. Join a support group of like-minded folks on Facebook, LinkedIn, or elsewhere on the internet. Strength in numbers is powerful, so use it to your advantage.

        10. You know your what but not your why.

        The biggest reason why most New Year’s resolutions fail: you know what you want but you not why you want it.

        Yes: you want to get fit, lose weight, or be healthy… but why is your goal important to you? For example:

        Do you want to be fit so you can be a positive example that your children can admire and look up to?

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        Do you want to lose fat so you’ll feel more confident and sexy in your body than ever before?

        Do you want to be healthy so you’ll have increased clarity, energy, and focus that would carry over into every single aspect of your life?

        Whether you’re getting in shape because you want to live longer, be a good example, boost your energy, feel confident, have an excuse to buy hot new clothes, or increase your likelihood of getting laid (hey, I’m not here to judge) is up to you. Forget about any preconceived notions and be true to yourself.

        • The more specific you can make your goal,
        • The more vivid it will be in your imagination,
        • The more encouraged you’ll be,
        • The more likely it is you will succeed (because yes, you CAN do this!).

        I hope this guide to why New Year’s resolutions fail helps you achieve your goals this year. If you found this helpful, please pass it along to some friends so they can be successful just like you. What do you hope to accomplish next year?

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