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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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        Amber Pariona

        EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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        Last Updated on January 17, 2019

        8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

        8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

        In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

        Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

        Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

        Why Is It Hard to Live A Peaceful And Happy Life?

        Our Habitat Has Become Too Technological

        The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

        There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

        How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

        According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

        Too Many People Don’t Want to Unplug

        Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

        The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

        Listen carefully:

        We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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        The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

        Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

        8 Mindfulness Exercises to Start Practicing

        There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

        Are you ready for it? Let’s go!

        1. Pray Daily

        You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

        When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

        Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

        Pray. You won’t regret it.[5]

        2. Pay Attention to Your Inner Thoughts

        A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

        By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

        Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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        If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

        This article can guide you to beat negative thoughts:

        How to Stop Automatic Negative Thoughts When You’re Overwhelmed

        3. Smile Often

        Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

        Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

        Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

        The moment that you smile unconsciously, you then know that you are truly happy.

        4. Organize Your Working Desk

        A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

        When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

        Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

        Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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        5. Celebrate Your Friend’s Victories

        I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

        Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

        What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

        6. Listen to Your Spouse/Partner

        God put someone in your life for a reason. You might as well listen to him or her.

        I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

        I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

        7. Give Yourself a Break from Technology

        You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

        How do you do that? This is my formula:

        First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

        If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

        If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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        If you score more than 35, you need to take action immediately.

        Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

        8. Go Exercise

        Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

        The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

        You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

        12 Benefits of Regular Exercise You Should Know

        The Bottom Line

        It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

        It is possible to live a happy and peaceful life. It only depends on you.

        Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

        More Resources About Mindfulness

        Featured photo credit: Lesly Juarez via unsplash.com

        Reference

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