Category Archives: chia seeds

Edible seeds for you and me

I think one of the main reasons folks have a problem with their weight is the American Diet that includes lots of meat and potatoes, not to mention junky fast foods. So, this Guide to edible seeds may be very handy. Seeds provide a lot of nutritional value in the form of useful fiber, fats and protein. Some people object to the calorie count, but that seems a small price to pay for good nutrition. Remember, good health requires intelligent eating and regular exercise. You can burn off extra calories.

I eat regularly and have posted on chia seeds, hemp seeds, pumpkin seeds and flax seeds.

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Chia Seeds Vs. Flax Seeds – Infographic

I feel strongly that we can benefit greatly from adding nuts and seeds to our daily diet. Here is an interesting face off between two great seeds from Prevention Magazine.

To read further, check out: Are Chia Seeds Good for You?
What are the Top Health Benefits of Chia Seeds?
The Super Seeds: Which is Healthier
Chia Seed Super Breakfast – With Oat Flakes

chia-flax-A-2Tony

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The Super Seeds: Which is Healthier

What’s the difference between them? Hemp seeds outshine chia and flax when it comes to protein: Two tablespoons serve up almost 7 grams, the amount found in two egg whites. Plus, the protein in hemp seeds contains all essential amino acids, something that’s unusual for plant foods. (Amino acids are the building blocks of protein; essential amino acids must come from your diet because your body can’t make them on its own.)

 

Regular readers know that I am a big fan of Super Seeds. Check out What are the top health benefits of Chia Seeds? and also How good is hemp seed for you?

Tony

Cooking with Kathy Man

Leslie Beck wrote in The Globe and Mail …..

What’s the difference between them? Hemp seeds outshine chia and flax when it comes to protein: Two tablespoons serve up almost 7 grams, the amount found in two egg whites. Plus, the protein in hemp seeds contains all essential amino acids, something that’s unusual for plant foods. (Amino acids are the building blocks of protein; essential amino acids must come from your diet because your body can’t make them on its own.)

Hemp seeds are also an outstanding source of magnesium, a mineral that helps regulate blood pressure and blood sugar. Blend two tablespoons into your smoothie and you’ll get one-quarter of a day’s worth of magnesium (116 mg).

Chia seeds are high in magnesium too and, unlike hemp seeds and flaxseeds, they’re also a good source of calcium. When it comes to fibre, chia seeds have the edge, providing 5…

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150413 Get strong and stay strong with strength training

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Exercising the muscles increases the stress placed on the bones, which in turn makes the bones stronger and less susceptible to fracturing. Resistance training also helps increase the fat burning capability of the body due to the more active muscle tissue in relation to fat. If you are a senior and concerned about lifting weights, check out Weight-training Techniques for Seniors.

Explosivelyfit Strength Training, LLC

Get strong and stay strong with strength training

It would appear, from a casual glance at the magazines in the stores that aerobics is a panacea for all the health problems existing in our country. Well it does sell magazines, but is it true?

Certainly participating in aerobic activity plays an important part in accomplishing and then maintaining a certain level of good health. However, lifting weights or sandbags, using resistance bands, and body weight calisthenics are important to anyone who wants to preserve or increase their lean muscle mass.

We are not talking about showboat muscles. We are talking about muscles that are necessary to help lead an active daily life. Having a strong upper body, midsection, and lower body helps delay the frequent muscle weaknesses that automatically come with age.

Exercising the muscles increases the stress placed on the bones, which in turn makes the bones stronger and…

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What are Some Good Reasons for Eating Nuts?

In my own search for alternative sources of quality protein to take the place of the artery-clogging red meat I have added chia seeds and hemp seeds for starters.

Dr. Oz has some further suggestions in his blog post Three Health Benefits of Nuts.

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Some of the benefits he enumerates include:
“• The omega-3 fats in nuts, especially walnuts — which have six times as much as the next nearest nut — protect against heart disease.
• The fiber richness of nuts helps you lose weight. A small handful about 30 minutes before a mealtime fills you up enough to keep you from overeating.
• And (news flash) it turns out that these crunchy treats help tame type 2 diabetes.”

For some folks, the only downside of nuts is that their fats make them high in calories. A couple of good ways to include some nuts in your diet without knocking your calorie consumption out of the park is to find ways to add small quantities of them to your regular meals.

You can use them as a garnish on salads, adding protein and healthy fats without too many calories. Ditto your morning breakfast, I love walnuts on top of my oatmeal. Use your imagination and you can make some heart-healthy changes in your daily diet and boost your protein consumption, too.

Tony

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Is There a Good Chocolate Granola? Yes, Love Crunch

I have recently been in the market for a new granola. For years I used the Kashi GoLean Crunch, but when I learned that Kashi used GMO ingredients, I stopped using Kashi products. I make a parfait every day with a granola product and strawberries yogurt, soy milk , etc. You can read about my High Fiber Parfait.

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My search included Costco, of course, as I have had such success there on the entire spectrum of foods. Sure enough I found “Love Crunch” – Premium Organic Granola. An interesting aspect is that it is “Made with Organic Cocoa, Flax and Coconut.” The package also says, “Dark Chocolate & Red Berries.” It also states on the package back “Non-GMO Verified,” obviously a big selling point for me.

I have eaten granola on and off over the years since the 1960s, but this was the first time I had encountered chocolate. While I love chocolate per se, I don’t often like chocolate-flavored things, like ice cream. They just taste like watered down chocolate to me. Totally not satisfying. So, I had some misgivings about trying this.

I made up a batch with soy milk and strawberries and was amazed at how good the chocolate taste came out. I actually felt like I was eating real chocolate, not something with chocolate flavoring. Very impressive.

Later that evening I was drawn back to the package and weighed out another serving and simply snacked on it while reading. Excellent! A wonderful snack discovery! I could snack on this very healthy CHOCOLATE FLAVORED whole grain food. All good. Talk about win-win!

Here is the nutritional breakdown for a single 30 gram serving which comes to about 1/4 of a cup.

Calories 140
Total Fat 6 grams
Saturated Fat 1 gram
No Cholesterol
Sodium 55 mg
Carbohydrates 20 grams
Fiber 2 grams
Sugar 6 grams
Protein 2 grams

I recommend this for a lovely parfait dessert, plain for breakfast or as a healthy snack finger food.

For a health boost, I include a tablespoon of chia seeds and a tablespoon of hemp seeds. I just like to push the nutritive value up.

You can read about Are Chia Seeds Good For You? or How Good is Hemp Seed?
Tony

March 2, 2013 update. I have eliminated my nightly Hershey’s with almonds snack and substituted a bowl of Love Crunch. I get the same chocolate taste with none of the saturated fats and less calories. Keep in mind this kind of substitution can break some unhealthy eating habits.

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What are the Top Health Benefits of Chia Seeds

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I am a big fan of Chia Seeds. Want to read more about them?
Here are some further Chia Seed blog posts:

Are Chia Seeds Good For You?

Chia Seed Chocolate Milk Shake

Chia Seed Super Breakfast With Oat Flakes

Some eye candy in Super Model Miranda Kerr Likes Chia Seeds

Feeling tired? Try a Chia Fresca Cool Energy Drink

Enjoy!

Tony

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December 10, 2012 · 6:21 pm

What is Chia Fresca? Cool Energy Drink

I ran across this on Huff Post. As Mr. Lazy Cook I found it totally appealing. It is a lovely energy drink that you can make in a couple of minutes.

Ingredients:

One TBSP of chia seeds

One glass of water

The juice of a lemon or lime

Sweetener to taste

Whisk the chia seeds in water and let them soak for 10 minutes of so. Stir in the fruit juice and whisk it all together. Drink up!

You can view a video of this on You Tube here.
Here are links for previous Chia seed posts. First and foremost, Are Chia Seeds Good For You? from last July.

Read the Chocolate Chia Seed Milk Shake recipe here. Check out Dr. Oz on Chia Seeds here. Here is a Chia seed Super Breakfast. Supermodel Miranda Kerr likes them too.

Tony

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Supermodel Miranda Kerr Likes Chia Seeds

As if we needed another reason to like Chia seeds, turns out Victoria’s Secret supermodel, Miranda Kerr likes them, too. She puts them in her smoothies.

The latest installment of My Optum Health reports “A study in Australia, a major producer of chia seeds, conducted at the University of Southern Queensland, showed that chia seeds fed to obese laboratory rats resulted in improved insulin sensitivity and glucose tolerance and reduced abdominal fat. More research is needed to see if the same is true for humans.

“Another study at St. Michael’s Hospital in Toronto showed chia seeds, used as a supplement to conventional therapy, improved cardiovascular risk factors in people with type 2 diabetes.

“Descriptions in the 2009 book “Born to Run” of how chia seeds fuel the legendary runners in the Mexican Tarahumara Indian tribe have enticed endurance athletes and Baltimore Ravens running back Ray Rice to give them a try.”

We could have run a pic of Ray Rice, but somehow we ended up with a shot of Miranda instead. Crazy, huh?

Anyway, we are happy to welcome La Kerr as well as Ray Rice to the Chia fan club. We love Chia seeds, too.

Here are links for previous posts. First and foremost, Are Chia Seeds Good For You? from last July.

Read the Chocolate Chia Seed Milk Shake recipe here. Check out Dr. Oz on Chia Seeds here. Here is a Chia seed Super Breakfast.

Tony

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Dr. Oz on Chia Seeds and Green Tea

Dr. Oz and his co-writer Dr. Roizen made a You Tube video on improving your energy. In it, Dr. Oz says about Chia seeds, “Chia seeds are a whole grain used by the Aztecs as their main energy source. Chia can help restore energy levels and decrease inflammation because of its Omega 3 fatty acids. Similar to corn starch, Chia can be used as a thickening agent and a substitute for whole grains in your diet. While grains are especially important because they help to stabilize blood sugar levels as opposed to spikes and furrows that occur when you eat sugar and refined carbohydrates.
Supermodel Miranda Kerr also likes Chia seeds.
“Go Green as in green tea. Green tea has been shown to have the highest content of polyphenols whichi have high antioxidant properties. Because green tea leaves are young and have not been oxidized it has up to 40 percent polyphenols while black tea has only about 10 percent. But, be cautious. You can’t have milk with it. The casein in milk has been shown to inhibit the beneficial effects of tea.”

I have written favorably about Chia seeds several times on these pages. You can read Are Chia Seeds Good For you?, Chia Seeds Super Breakfast with Oat Flakes, Chia Seeds Chocolate Milk Shake Recipe, among others. You can find them all by Searching for Chia seeds in the Search box on the right.

For St. Patrick’s Day there is Green Tea for St. Patrick’s Day – and Every Day. There is also Green Tea Helps to Fight Flu. What is Chia Fresca?

Tony

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Check Out Our New Recipe Page

One area we’ve evolved into since starting this site two years ago is the sharing of recipes we’ve found to be tasty and healthy. Tony has created many new items using healthy ingredients while I tend to find ways to cut calories on such old-time favorites as Chicken Parmigiano.

It occurred to me recently that we have so many recipes at this point that a recipe page would be a good way to provide a quick recipe guide for our readers, so I’ve begun assembling our recipes on our new Recipe Page.

One of Tony's chia seed creations

Share the page with friends.

It will take us a bit to get all the recipes up there, we hope to add photos as well, but the process is not as automated as you might think, so please be patient as we build out this new feature for you.
John

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Chia Seeds, Oat Flakes and a Peanut Butter Flavor for Breakfast? Part 2

After my first go-round with the Chia-Oat Peanut Butter Flavor Brfy, I tried a few tweaks. Mr. Lazy Cook never rests.

Here is the original recipe:
1/3 c dry oats
2/3 c lowfat vanilla soy milk, 
1 Tsp Chia Seeds, 
1 Tsp PB2 
Add Stevia to taste
1/2 banana diced in the overnight mixture and the other 1/2 diced fresh in the a.m.

I doubled the amount of PB2 to one tablespoon for more robust flavor. I also decided to forego including the banana into the fridge mixture. I put it in the next morning fresh. Finally, I doubled the Chia Seeds to a full tablespoon, because I thought that one teaspoon seemed skimpy.

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The result was a big improvement. The additions beefed up the flavor and I liked the fresh banana on top.
Here are the increases in nutrients:
One tsp of PB2 comes to: 45 calories, 1.5 grams total fat, no cholesterol, 94 mg of sodium, 5 carbohydrates, 2 grams fiber and 5 grams of protein.

One half tablespoon of Chia Seeds yields: 27 calories, 1.7 grams total fat, 0.2 grams saturated fat, no cholesterol, 0.8 mg of sodium, 2.3 grans of carbohydrates, 2 grams fiber and 0.8 grams protein.

Feel free to share your opinions and experiences with these recipes. Suggestions are always welcome.

Tony

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Chia Seeds, Oat Flakes and a Peanut Butter Flavor for Breakfast? Part 1

Here is a recipe I found while surfing for some Chia Seed ideas. It is another of the overnight variety. Mr Lazy Cook likes these because you fix it the night before and leave it in the fridge. In the morning you take it out of the fridge and it is ready to eat. Easy, peasy.

I am sharing this having just prepared it. I will post an addendum on it tomorrow after I taste it. Mr. Lazy Cook may need to do some tweaking. The proportions are somewhat smaller than the first Chia Seed overnight one. You can check it out here.

Here is a jar of powdered peanut butter as used in the recipe

Here are the makings of our Overnight Peanut Butter Banana Vanilla Chia Oats

1/3 c dry oats
2/3 c lowfat vanilla soy milk, 
1 Tsp Chia Seeds, 
1 Tsp PB2 
Vanilla Stevia, 
1/2 banana diced in the overnight mixture and the other 1/2 diced fresh in the a.m.
I need to explain one element to you that was also foreign to me. On the fourth line is 1 Tsp PB2. I don’t know if you know what PB2 is. Don’t feel bad. I didn’t either.

PB2 is an ingenious low fat and low calorie substitute for peanut butter. It is, in fact, powdered peanut butter. The label boasts 85% less fat calories than regular peanut butter. PB2 is  created by slow roasting and pressing to remove the oil and fat. The result is “a natural roasted peanut butter flavor.”

Clearly, peanut butter in its regular form, even if you were willing to consume the extra fat and calories, would be difficult to combine very well into this mixture. The powder was a snap.

So, right now, this heady concoction is in my fridge marinating and getting ready for me to add the final bananas and consume tomorrow morning.

Here is the nutritional breakdown:

Calories 300, Tot Fat 6.1 grams, Sat fat 0.4 grams, Cholesterol none,
Sodium 88.8 mg, Carbohydrates 54 grams, Fiber 8.3 grams and
Protein 11 grams.

This is clearly a really nutritious dish – nice chunk of fiber and protein, not too much sodium. Hopefully, it will be tasty, too. I know that the flavor of peanut butter combines well with bananas.

Posted Thursday morning: Ok, I just finished enjoying this dish for breakfast. The fresh banana proved a very nice addition. I think next time I make it I will use more of the PB2. It was a little subtle for my taste, but a nice addition.

Tony

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Chia Seed Super Breakfast – With Oat Flakes

I picked this breakfast idea surfing the web. Mr. Lazy Cook’s version is simplified somewhat from the original which was from a vegan website.

How good are Chia Seeds for you? Find out here.

Actual prep time is very short, but then you put it in the fridge overnight to set. So you need to remember to fix one before you go to bed if you want it for breakfast, which I recommend strongly. Very nutritious. There are 16 grams of fiber and 16 grams of protein.

This is how it looks without the berry or nut toppings

Start with 3 tablespoons of Chia Seeds
1/3 cup of oats flakes
1 cup of vanilla soy milk
1 teaspoon vanilla
Stevia (or your preferred sweetener) to taste.
Mix together in a bowl and place in fridge.

The next morning you can add any of the following:
1 chopped banana
1/2 cup blueberries
1/2 cup strawberries
1/8 cup Broken walnuts

Here is the nutritional breakdown:
Calories 360
Fat        14 grams
Sat Fat    1.6 grams
No cholesterol
Sodium 100 mg
Carbohydrates 41 grams
Fiber 16 grams
Protein 16 grams

This breakdown does not include any of the optional toppings. The 1/8 cup of walnuts will add 8.2 grams of fat, no cholesterol or sodium, 1.7 grams of carbs, 1 gram of fiber and 2 grams of protein.

I have had this breakfast once, this morning. I liked the taste and texture. I also found that it gave me a nice fueled feeling that lasted for several hours. I ate it plain the first time. Tomorrow I plan to add blueberries and walnuts.

Please share your experience if you try it out.

The original recipe is from the Choosing Raw website. It used quinoa flakes which I didn’t have instead of the oat flakes which I did have.

If you want to satisfy your sweet tooth later in the day, try our Chia Seed Chocolate Shake. Also, Supermodel Miranda Kerr likes Chia seeds, too.

What is Chia Fresca?

Tony

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Chia Seed Chocolate Milk Shake Recipe

I picked this up from one of the creative folks in the Vitamix Enthusiasts Group. Thanks, Diane! Have to admit it seemed an unlikely combination at first, but it sounds delicious.

Chocolate Chia Milk Shake
2 Tbsp Chia Seeds
1/4 c Lowfat Milk
3 Tbsp Cocoa Powder
1 Tbsp Hazelnut Agave (or any sweetener would probably work)
4 ice cubes

1. Stir chia seeds into cold milk and allow to thicken for a few minutes.

2. Add cocoa and agave to chia/milk mixture and stir.

3. Place ice cubes in Vitamix and add other ingredients.

4. Process on variable, from 1-10 and a few seconds on high.
I wrote about Chia Seeds back in July and suggested a number of ways of integrating these healthy seeds into your diet. Mr. Lazy Cook gives this one a big thumbs up.

I have used the Vitamix machine daily for over five years and recommend it highly. Lee Ann Savage is my favorite Vitamix Lady. You can find out more about using the machine as well as get a deal on buying one from her website.

Here are links for other blog posts I wrote on Chia seeds:

Read the Chocolate Chia Seed Milk Shake recipe here. Check out Dr. Oz on Chia Seeds here. Here is a Chia seed Super Breakfast. Supermodel Miranda Kerr likes them too.

Chia Fresca – the energy drink.

Interested in other super foods? Check out my posts on Hemp Seeds and Quinoa.

Tony

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Are Chia Seeds Good for You?

Some people have heard of them from Dr. Oz’s book, YOU Staying Young. I, on the other hand, happened upon Chia seeds at Costco of all places. Considered rare, Chia seeds are now available at your local big box store. I got a huge 2 pound bag for $6.79. They don’t have to be refrigerated and last several years. How good is that?

I’m sure you are dying to know if these have anything to do with the seeds you bought as a kid for Chia Pets. Yes and no. Chia Pets use Chia seeds, but these edible ones won’t grow hair on clay planters.

This is part of the Chia Pet Presidential set which also includes Washington, Lincoln and Lady Liberty

Chia seeds are nutritional dynamite. Self NutritionData says that one ounce (28 grams) yields 137 calories, 9 grams total fat, 1 gram saturated fat, no cholesterol, 5 mg of sodium, 12 grams carbohydrates, 11 grams of fiber and 4 grams of protein. If you are interested in Omega-3, there are 4915 mg in an ounce and 1620 mg of Omega-6.

The package I bought calls Chia seeds SUPERFOOD OF THE AZTECS. This member of the mint family has been cultivated by humans for thousands of years. It was a staple in the diets of the Aztecs and Mayans in Central America. “Chia” is the Mayan word for strength.

Chia seeds contain significantly more antioxidants than flax seeds and are easier to digest as they don’t have to be ground to release their nutritional benefits.

They appeal to Mr. Lazy Cook because they are a no-muss, no-fuss, easy-to-fix treat.

He recommends the following simple ways to include them in your diet:
Add one or two tablespoons of Chia seeds to :

* Your favorite smoothie
* Top your salad or blend into your salad dressing
* Enhance your yogurt with Chia seeds
* Sprinkle on oatmeal or atop any breakfast cereal
* Blend into your favorite muffin or pancake recipe
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