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Subtly Adding Chia Seed into Diet and Enjoy Your Instant Health Boost!

Subtly Adding Chia Seed into Diet and Enjoy Your Instant Health Boost!

We more and more hear mentions of “superfood” these days, as people are becoming more and more conscious about what they eat. Realizing what health benefits we can have if we incorporate certain kinds of food into our diet, it’s no wonder chia seeds are gaining popularity due to their numerous benefits.

The All-Rounded Health Benefits of Chia Seeds

Regulate blood sugar levels

It has been proven that if you add chia seeds to bread, it will help you regulate blood glucose levels, according to a study conducted in Ontario, Canada [1].

Aid in fighting cancer

Alpha lineic acid which is found in chia seeds limits the growth of cancer cells, says a study published in the Journal of Molecular Biochemistry [2].

Protect your heart

Chia seeds help lower your blood pressure, thus protecting your heart [3].

Good for your skin

Chia seeds have a high anti-oxidant capacity [4] thus enabling skin protection against damage.

Aid in weight loss

Chia seeds are rich in protein and fiber, and as such help in reducing the appetite [5].

Delicious ways to incorporate chia seeds into your diet

With plenty of recipes including chia seeds, you will easily find recipes that satisfy your taste and find out that you can include chia seeds in almost any dish.

1. Chia seed jam

    Instead of eating processed jams full of sugar, you can make your own healthy version of jam with chia seeds and just about any fruit you like. The recipe we recommend uses raspberries, but you can use any fruit of your own choosing.

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    2. Chia seed smoothie

      By adding chia seeds to your smoothie, you make it even more nutritious and healthy and it’s a great choice if you are trying to lose weight. Try out this simple blueberry and chia seed smoothie that will boost your energy.

      3. Chia seed yogurt

        To get a great energy boost in the morning, just add chia seeds to your yogurt and you’ll see a slight change in texture, but the taste will remain great.

        4. Chia seed pudding

          Chia seed pudding is both a great way to start your day and super healthy dessert. It is super easy to make, and if you are beginner at making these puddings, we recommend basic chia seed pudding that you can upgrade lat er.

          5. Chia seed bread

            To make healthy and tasty bread, you can easily add chia seeds, which is especially beneficial for people suffering from diabetes. Try out this recipe for homemade chia seed and buckwheat bread that is also gluten free.

            6. Chia seed banana bread

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              It’s hard to stay away from desserts, especially if you are trying to eat healthy. But, with this chia seed banana bread, you will eat a healt hier version of dessert, packed with proteins.

              7. Chia seed cereal

                For a healthier and fiber-rich breakfast, eat chia seed cereal instead of your usual breakfast cereal. The possibilities are endless, but we advise you to try this chia seed breakfast cereal that gives you an option to include a great variety of toppings.

                8. Chia seed oatmeal

                  Adding chia seeds into your oatmeal is a very easy way to incorporate them into your diet. You can also add other healthy ingredients into your breakfast oatmeal and we recommend this oatmeal with chia seeds and almond milk.

                  9. Chia seed breakfast bars

                    It’s a fact that breakfast bars are often full of sugar, so the best option is to make your own healthy snacks with the help of chia seeds. These chia seed energy bars will fill you up wit h the energy you need to make it through the day and they are also very nutritious.

                    10. Chia seed pancakes

                      Who doesn’t like to eat pancakes? By adding chia seeds, you will make this treat both sweet and good for your digestion. You can try out banana and chia seed pancakes recipe that uses no refined flour or sugar !

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                      11. Chia seed muffins

                        What is great about chia seeds is that you can use them both in sweet and savory muffin recipes! If you like a bit soury taste of lemons, go ahead and try lemon chia seed muffins.

                        12. Chia seed ice-cream

                          We all love a cold ice-cream during the hot summer days. The tropical chia seed ice-cream bowl is perfect to cool you during the he at and make you feel as if you are sitting on a beach somewhere far away.

                          13. Chia seed tortillas

                            You can make nutritious and light version of tortillas with chia seeds and spice them up with a variety of fillings. This tortillas recipe uses chia seeds , and it is also gluten free.

                            14. Chia seed pizza dough

                              If you can’t resist a good pizza, but you are on a diet, this quick pizza crust recipe will satisfy your needs and provide you with healthy nutrients, such as omega-3 fats.

                              15. Chia seed salad dressing

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                                Salad dressings are usually full of calories, so why not make a healthier version with chia seeds? Try this green salad with chia dressing – we guarantee you’ll love it and never use another dressing again!

                                16. Chia seed truffles

                                  For a healthy and quick snack, you can make tasty chia seed truffles. This recipe is full of p roteins and it combines great ingredients, such as cacao, oats, dates, walnut and coconut.

                                  17. Chia seed crust for meat and fish

                                    Why using white flour to coat your meat and fish, when there is a healthier alternative involving chia seeds. Try this chia-crusted chicken and you will see how chia seeds give it a light crispy crust.

                                    18. Chia seed lemonade

                                      For a refreshing, nutrient-rich drink, you can add chia seeds to your lemonade.

                                      19. Chia seed tea

                                        You can add chia seeds to you tea as well, and for hot summer days, we recommend this iced tea with chia seeds.

                                        20. Chia seeds as substitute for eggs

                                          If you are looking for alternative for eggs, but don’t want to lose that texture eggs provide, chia seeds can be a great substitute for eggs.

                                          Reference

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                                          Ana Erkic

                                          Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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                                          Last Updated on February 18, 2019

                                          13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                          13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                          Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                                          Why is this so critically important to you?

                                          The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                                          Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                                          1. Know That Fear Is Real, but Can Be Overcome

                                          Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                                          When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                                          • The child who has to be physically dragged to their first day of school.
                                          • The man facing the judge.
                                          • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                                          • The man as the surgeon says “count backwards from 10 Mr Smith.”
                                          • The woman that’s told “We are sorry, we can’t help you.”
                                          • The man that faces the empty circle of a gun and prays for his very existence.

                                          These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                                          Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                                          Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                                          2. Accept Your Fear

                                          Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                                          We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                                          And here’s what can be done.

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                                          3. Get Some Perspective

                                          I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                                          And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                                          That girl will go far. Because she truly gets fear.

                                          We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                                          So look around you to get some perspective on your fear:

                                          • Are you really at risk?
                                          • Will this kill you?
                                          • Which leads us on to..
                                          • If the worse was to happen what would it be?

                                          4. Hold a Hand

                                          As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                                          Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                                          We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                                          Ask yourself:

                                          • If the worse were to happen, what would that be?
                                          • Could that really happen?
                                          • If the worse did happen, how would you recover?
                                          • If the worse were to happen, what would you need to do next?

                                          By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                                          5. Know Whose Hand You Hold Either Physically or Emotionally

                                          This helps with fears for the rest of your life.

                                          Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                                          The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                                          It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                                          For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                                          Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                                          6. Understand That There Are Some Things Fear Will Never Touch

                                          I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                                          Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                                          Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                                          Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                                          Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                                          Of all the billions of people on this planet, no one will have an answer identical to yours!

                                          7. Process Your Fears to Carry on with Life

                                          Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                                          I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                                          It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                                          One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                                          Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                                          It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                                          8. Assume the Worse

                                          If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                                          Think how naughty they felt to be doing something that was not allowed?

                                          • Think about what age it may have made them feel?
                                          • Think about how they feel about champagne?
                                          • What special moments it’s been a part of in their lives?

                                          And you can see how the assumptions they made about their “right” to have these things was not healthy.

                                          When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                                          Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                                          9. Take a Fear That Feels Insurmountable Right Now.

                                          If you were to repeat it to me out loud, what would you say?

                                          Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                                          Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                                          10. You Are Not Defined by Your Fear

                                          One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                                          11. Go with Fear

                                          When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                                          I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                                          Notice how they’ve found their hidden fears and want to face them?

                                          One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                                          However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                                          We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                                          12. Discover Great Skills in Your Scary Moments

                                          And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                                          The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                                          What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                                          13. Own Your Fear

                                          Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                                          We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                                          You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                                          More Resources About Fighting Fear

                                          Featured photo credit: Ben White via unsplash.com

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