I’m suddenly obsessed with chia seeds, I’ve made this pudding 3 times this week and even J said it’s the best he’s ever had. Much to my surprise he gobbled up nearly all of it the first time. I’ve never taken him to be a superfood kinda guy, though he is my superman…swoon. The things I love about these little seeds is the satisfying pop they provide which is hard to come by elsewhere. The kiwi gives an addition textural orgasm and together, the berries, the coconut, all that goodness just makes you feel like a million bucks. I was so inspired by these dainty seeds that I researched the heck out of ’em and wrote a post devoted solely to their benefits, check it out here.
Mix in coconut milk, chia seeds and coconut flakes
Let the seeds soak and expand for minimum 30 minutes
Serve with sliced kiwi, coconut flakes and bee pollen
3.2.2802
I’ve been writing a lot for different websites surrounding health and nutrition. It’s really fun and I learn at least twenty new things every day. It inspires me to know that people are thirsty for knowledge in this realm. I think it’s safe to say the majority of people are becoming disillusioned by big pharma’s shortcomings. We’re only now seeing the implications of massive scale agriculture, pesticide use and commercial meat production. I’m still blown away by the fact that the first ‘supermarket’ only arrived on the scene in 1950.
What to do with chia seeds? If you’re like me, you’ve mostly associated the word chia with grassy little pets and a cheesy infomercial. I never associated these dainty little seeds with Aztec warriors or a superfood, let alone a food at all. Chia seeds were used as currency and in religious ceremony in Mayan and Aztec culture. You may have heard of the Tarahumara Indians of Mexico’s Copper Canyon, some of the best long distance runners in the world. Chia seeds are one of their staple foods. To fuel their long distance runs the Tarahumara consume what in their language is referred to as iskiate, which pretty much equals 10,000 year old red bull.
It took me awhile to warm up to chia seeds. These little seeds absorb up to 12x their weight in water and develop a somewhat unfamiliar mucilaginous texture, that many may find weird. I urge you to try them, in the right context they are delightful and add a really interesting texture to foods that may have been boring before. I love adding them to kombucha, coconut milk and honey, mashed berries and lemon water, respectively. Some people put them in soups and stews but I prefer their context in a sweet treat or a drink.
You’ll reap the most benefits from chia seeds if you soak them. You can sprinkle them on foods without soaking however the nutrients won’t be quite as bioavailable. Typically a ratio of 1:10 is taken when soaking chia to get a “pudding”, this equals about 1.5 Tbs per cup of liquid. You can also grind chia seeds and add the flour to baked goods or use it as a thickener. It’s important to note that when you consume ground or unsoaked chia seeds that they will absorb moisture, so be sure to stay hydrated. When you soak your seeds, allow them to sit for at least 30 minutes.
A 1 ounce serving of chia seeds contains :
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are Omega-3s ALA).
Calcium: 18% of the RDA.
Manganese: 30% of the RDA.
Magnesium: 30% of the RDA.
Phosphorus: 27% of the RDA.
10 Benefits of Chia Seeds
1.Digestive Health
Chia seeds are high in fibre, both insoluble and soluble fibre. Soluble fibre acts as a prebiotic and works to feed the gut flora. This type of fibre ferments into short chain fatty acids with plenty of associated health benefits. Chia seeds create a gel like substance in the gut which soothes and heals the intestinal lining, making them an appropriate fibre source for people with leaky gut syndrome or IBS. The current SAD (standard american diet) contains little fibre, processed foods are void of dietary fibre. Most health conscious people turn to whole grains to satisfy their daily fibre quota, but this isn’t necessarily doing you any favours. To put a long story short, grains contain gut irritants called lectins among others, this causes inflammation and over time can damage delicate microvilli in the stomach and lead to leaky gut syndrome and other autoimmune diseases. Chia seeds are great because they contain beneficial soluble fibre, without undigestible irritants such as gluten (1).
2.Weight Loss
Clinical studies show that chia seeds are an appetite suppressant (2). Because of their water absorbing properties, they expand in the gut and make you feel more satiated. Their high levels of fibre have another role to play, helping to regulate blood sugar and balance insulin levels. These magical little seeds are also rich in a variety of minerals, namely zinc. Zinc helps your body increase levels of the hormone leptin, which regulates appetite and energy expenditure.
3.Omega-3 Fatty Acid ALA
A small amount of chia seeds contains a surprising amount of omega-3 fats. To get the same amount of omega-3 that you would from a 32-ounce piece of salmon you would only need to consume 3.5 Tbs of chia seeds. But what’s so great about omega-3’s and why are they important? Omega-3 fatty acids are essential to our health and we require them from outside sources since our bodies aren’t able to make them. They’re not only vital for brain health but also, heart health, reducing inflammation, and regulating hormones. A study done on individuals with severe depression, found that omega-3 rich chia seeds helped to alleviate their symptoms (3). Though I wouldn’t rely on chia seeds as an omega-3 supplement in it’s own right, they are still a useful addition.
4.Diabetes
With diabetes on the rise we seriously need to raise our awareness about potential treatment options. Chia seeds are one of them, researchers in Argentina conducted a trial where they fed rats a SRD (sucralose rich diet) for 3 weeks with their main source of fat from chia. They found that the simple addition of chia seeds completely prevented the onset of insulin resistance (4). Even though this study was done on rats, it’s interesting to note that they were only fed pure sugar and chia seeds, ditch the chia seeds and those rats would’ve be full fledged diabetics by the end of this study.
5.Healthy Skin
The fatty acids in chia seeds help to nourish the skin and strengthen the cell walls. Skin health is often related to how healthy and balanced a persons hormones are. Chia seeds are so rich in hormone balancing fatty acids, it only makes sense that they would be great for skin. The presence of ample fibre also helps in better elimination and reduction of environmental toxins, which can also lead to skin problems. Add in their incredible antioxidant power and you’ve got yourself a skin healing superfood.
6.Strong Bones and Teeth
Chia seeds are high in calcium and boron, a mineral essential for aiding in the breakdown of magnesium, manganese, phosphorous and calcium. One ounce of seeds is worth nearly 20% recommended daily calcium intake, and because boron is present, this calcium is is a highly absorbable form. The problem with most calcium supplements is that they are really hard to absorb and can often lead to constipation and even high blood pressure. Not so with these little wonder seeds.
7.Increased Energy
Low energy is one of the most common complaints people have about their health. The cause is varied but often low energy can be linked to poor nutrition and accumulation of toxins. Chia helps to eliminate toxins, balance blood sugar levels and provides a great source of vitamins and minerals. Since it’s such an easy food to digest, you don’t have to expend much energy to reap the benefits.
8.High Protein
These itty bitty seeds are a powerhouse of protein. One of the highest plant sources of protein, chia seeds contain an impressive spread of essential amino acids our bodies can utilize (5). For people who don’t eat animal products, chia is a great addition to get more protein in the diet. Protein is important for long term energy and is conducive to weight loss as it is associated with fewer cravings.
9.Antioxidants
Antioxidants are our allies in preventing free radical damage from environmental toxins and overall cellular damage. They help to prevent diseases like cancer (6) and are also protective against premature ageing. Researchers found the antioxidant activity in chia seeds to stop 70% of free radical damage (7), making it one of the most potent sources of antioxidants out there.
10.Anti-Inflammatory
Chia has the ability to significantly reduce inflammation. Because of their fatty acid profile, they help to reduce inflammation associated with joint pain, digestive health and heart problems. Most high fibre grains and seeds exacerbate inflammation but chia seeds are unique in their beneficial properties.
Recipes
Just a few yummy ones to whet your appetite for chia seeds!
3. Ross, B. M., Seguin, J., & Sieswerda, L. E. (2007). Omega-3 fatty acids as treatments for mental illness: which disorder and which fatty acid? Lipids in Health & Disease, 621-39. doi:10.1186/1476-511X-6-21
As a young girl I was given full freedom to experiment and have fun in the kitchen. I remember once combining raw rice, strawberry jello powder and flour resulting in a horrid red goo and a nightmarish dish to clean. My best friend growing up would always join in and together our cooking antics messed both our mothers kitchens daily. Our most memorable kitchen nightmare were the famous salsa sandwiches, we thought they were genius at the age of 9. Pitas stuffed with tortilla chips, salsa and cheddar. We’ve both come a long way, she’s an amazing chef at an accomplished Edmonton eatery and I write about my creations on this wee little blog. We all start somewhere, you can’t expect to not make mistakes in the kitchen. The key to finding your cooking mojo is to just have fun. Cooking is an art form and this quote rings true for me, you don’t hold back when you’re in love. You can’t. You can’t hold back when you make art of any type, or it will lack the essence of expression which has no boundaries or rules. So open your fridge, rip apart your cupboards, forget the rules, blend,mash,chop, throw together what inspires you. Okay there are basic boundaries an artist stands by, you want your paint to stay on the canvas, you want your food to taste amazing. Here’s my equation for creative success in the kitchen… Balance the sweet, salty, bitter, spicy, umami aspects and the rest is cake. If I’m making a salad for example this mandarin (sweet) kale (bitter) ginger (spicy) sunshine sauce (umami) lime roasted cashews (salty) I can use whatever I have on hand and create something delicious by following this simple guideline. Look closely at your favourite recipes and you will likely see this pattern.
Combine kale, mandarins and onion in a large bowl and set aside.
In a blender combine the sunflower seeds, lime, rice wine vinegar, sesame oil, olive oil, ginger, garlic, salt and coconut sugar until smooth and creamy.
Coat the kale with ginger sunshine sauce and toss with cashews or additional sunflower seeds and sliced red chile (optional)
To nourish and sustain another life is a monumental blessing. To be able to bond in this way with your babe, wow, not only are we giving them a great gift but they are giving us one as well. Everyday I am filled with awe at the fact that my little man is getting perfectly chubby solely from my breast milk alone. Pregnancy and birth is a huge journey, especially being a first time mama. For me, I feel like I focused so much on being pregnant and what birth would be like, that I didn’t take much time to think about what happens after the fact. Now here we are, we made it through the first phase and onto the next. Let me just tell you that I was one hungry wolf mama during pregnancy, especially the third trimester. All I want is to give my babe the highest nourishment possible, no ifs, ands or buts. Even more so than during pregnancy, breastfeeding is a very important time to be taking in the best quality foods.
Statistically around 50% of women aren’t able to full fill their breastfeeding goals(1). We know breast is best, but it’s vital to ensure our nutritional and emotional needs are being met to ensure success. Lets talk about some common ideas that come with breastfeeding. For one I think it’s pretty common that women assume it will deplete them of calcium and other valuable minerals. We see huge hormonal changes such as low sex drive, hair loss and post partum depression. Breastfeeding can evidently take a lot out of us, but we can still feel vital and energized when we incorporate the best healthy foods for breastfeeding moms into our diet.
“Among women exclusively breastfeeding their infants, the energy demands of lactation exceed prepregnancy demands by approximately 640 kcal/day during the first 6 months post partum compared with 300 kcal/day during the last two trimesters of pregnancy (NRC, 1989). In contrast, the demand for some nutrients, such as iron, is considerably less during lactation than during pregnancy.”(2)
This study also points out this is dependant of your weight gain during pregnancy. If you have stored extra fat (who hasn’t?) then those caloric requirements are a bit less. Anyhow it’s pretty easy to get an extra 600 calories a day but the point is quality, not quantity. The emphasis during this important time should be on high quality fats and protein. Amazingly, a babies brain grows to 50% of its final size in the first year. All the more reason to eat the best brain building superfoods.
Brain Building Superfoods for a Super Little Human
Superfats
Fermented Cod Liver and High Vitamin Butter Oil- I know it sounds gross but this stuff is super high in non isolated nutrients. The fermentation process is the traditional way to eat cod liver oil. This process makes it last a lot longer than conventional fish oil and it makes the vitamins easily assimilated. Not only is it rich in omega 3s but also Vitamins A & D, not many foods that can make that statement.
Coconut Oil- High in Medium Chain Triglycerides known to support brain health, coconut oil packs a punch. It’s anti fungal nature helos protect both of your immune systems from unwanted invaders. Our brains are mostly made of saturated fats. The myth has been busted and they are absolutely good for our health and that of our growing babies. An added bonus of high quality saturated fats like coconut oil is that eat with dark leafy greens and other vegetables they make the fat soluble vitamins (A, D,K, E) absorbable.
Ghee from grassfed cows
Cashews- High in magnesium, and healthy fats, cashews are easy to incorporate since they are so delicious. Soaking them in water for a few hours releases phytates which makes their minerals a lot easier to absorb. Cashews are also a tryptophan rich food, meaning they help release happy hormones in the brain.
Nutrient Rich Additions
Eat lots of protein- It’s really important to make sure you’re getting enough protein to satisfy growing energy requirements. The best sources include wild or pastured meats, free range eggs, nuts and seeds.
Super foods- Nutrient packed super foods offer high levels of vitamins, minerals and enzymes in a small serving. Try sourcing foods like goji berries, bee pollen, chlorella, hemp seeds and chia seeds to add extra nutrients to your daily regime.
Dark Leafy Greens- Rich in minerals, fibre, enzymes and vitamins, greens like kale, collard greens, swiss chard and spinach can also help balance out hormones associated with breastfeeding.
Fresh fruit and veggie juices and smoothies- Juicing can be a great energy boost on low days. Many fruits and vegetables contain phytoestrogens and can help boost milk supply.
Galactagogues- Foods that help stimulate milk production include fenugreek, blessed thistle, oats, alfalfa, shatavari, fennel and chaste berry.
Emotional Aspects
Support
It is crucial to ensure a breastfeeding woman is well supported and encouraged by her community and family. The importance of breastfeeding to a child’s health for the rest of their lives must be emphasized in society. If a mama has to go back to work, she needs to have a safe comfortable environment to pump her breast milk. Ideally we will start to see more shifts towards this practice as well as adequate paid maternity leave. A breastfeeding woman needs to feel empowered that she is providing her child with the best possible source of nourishment.
Postpartum Depression
It is completely normal to experience extreme highs and lows in mood and energy following childbirth. The hormonal fluctuation is drastic and many of us may have never felt that way before. Self love is the best remedy, treat yourself to a hot epsom salts bath and leave the baby with dad or a trusted friend for half an hour. Stretch your muscles and practice taking full deep breaths. The practice of deep breathing is not overrated for calming anxiety, it literally works on a level of the subconscious which hears a message that it is ok to relax and leave the fight or flight state. Meeting nutritional needs is also key, particularly omega-3 consumption should be higher than ever. There are various herbs that can help with the baby blues. Personally the herb Motherwort was a game changer. After one day of taking motherwort tincture 3 times per day my symptoms all but disappeared. Other herbs you could try include St.John’s Wort, Lemon Balm, Blessed Thistle and Skullcap, the herbalist Susun Weed has an excellent recipe for postpartum depression tea (3). More than anything it is vital to be gentle with yourself, have compassion for what you are experiencing, it is likely the deepest feeling you have ever experienced, especially with your first child.
What to Avoid
Environmental Pollutants and Xenoestrogens- Endocrine disruptors found in soft plastics, unfiltered water, soy, pesticides and cosmetics. Breast milk actually accumulates xenoestrogens quite easily (4), so it’s best to stay away from conventionally grown fruits and vegetables, bottled water and especially soy. These substances not only affect your baby, but can also wreak hormonal havoc in your body. Thyroid problems aren’t uncommon in people exposed to excess xenoestrogens and because they are of similar chemical makeup to estrogens produces in our bodies they can cause the regulatory feedback loop between our brains and glands to function less than optimally.
Excess Sugar and Refine Carbohydrates- A study was done showing correlations with insulin resistance and low milk supply(5). This is an indicator that women should avoid the sugar roller coaster and stick to quality fatty foods and high protein consumption. Everything that can be done to stabilize blood sugar levels will give you a better chance at producing an abundant milk supply. Treats are ok but we need to realize the importance of an overall healthy balanced diet that doesn’t include ice cream before bed every night and donuts for breakfast.
My mind is all over the place lately. I’m a daydreamer, it’s my superpower, I could do it all day and be quite content. I especially love people watching and daydreaming in conjunction, imagining what the lives of others are made of. Today I nearly walked into a pole, which may have something to do with the smell of pulled pork wafting out of Nelsons bbq joint. By some space cadet miracle I was able to pull it together this morning and bring everything we needed to town as well as making these delicious thai lime and chili cashews. These are a great snack and super easy to make, I know I’m a sure sucker for all those fancy nut mixes at the health food store. They’re usually pretty expensive and you don’t really get much, so I’ve opted to just make my own for a fraction of the price. Because I am nuts about nuts! I like to add additional little goodies like coconut flakes and sesame seeds but you can totally leave those out if you want.
Trader Joe’s makes a thai chili lime cashew mix that people love. Although theirs tastes artificial and overtly fake, this one is the real deal and tastes way better! If you shop at TJ’s I’d say stick to the whole foods, their pre packaged stuff tends to have a lot of added garbage.
In a medium sized bowl combine sesame oil, hot sauce,honey, lime, tamari and mix well.
Add sesame seeds, coconut and cashews and toss to coat evenly in the sauce.
Spread a thin layer on a parchment lined baking sheet.
Bake for 7 minutes, take out and stir, bake for another 7-10 minutes depending on the strength of your oven, check often to make sure they turn perfectly golden but don't burn.
Hey I'm Chantelle, my alter ego would be a mermaid if I wasn't such a terrible swimmer. I love writing authentically and cooking in my pyjamas. My favourite pastimes include eating avocados, travelling the world and hanging out with a toddler.
