Tag Archives: healthy living

Pearl Grace Life, 10 benefits to eating chia seeds

Chia Seeds

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Chia Seeds – 10 Incredible Benefits

Pearl Grace Life, 10 benefits to eating chia seedsAfter recently discovering these incredible seeds and learning of their health benefits I’ve become hooked and have been looking for ways to integrate them in my diet as much as possible. I use them in smoothies and tossed over salads whenever possible.

Here are 10 incredible reasons to eat chia seeds:

1. Omega-3 Fatty Acids

Chia seeds are rich in polyunsaturated fats, especially omega-3 fatty acids. Chia seeds’ lipid profile is composed of 60 percent omega-3s, making them one of the richest plant-based sources of these fatty acids — specifically, of alpha-linolenic acid, or ALA. The omega-3s in chia seeds can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

2. Fibre

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an excellent source of fibre, with a whopping 10 grams in only 2 tablespoons. That is one-third of the daily recommended intake of fibre per day.

3. Antioxidants

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer. The high antioxidant profile also helps them have a long shelf life. They last almost two years without refrigeration.

4. Minerals

Two tablespoons of chia seeds contain 18 percent of the DRI for calcium, 35 percent for phosphorus, 24 percent for magnesium and about 50 percent for manganese. These nutrients help you prevent hypertension and maintain a healthy weight, and are important for energy metabolism and a part of DNA synthesis.

5. Satiety

Pearl Grace Life, berry juice recipeSatiety is the feeling of being full and satisfied, which helps lower food cravings between meals. The combination of protein, fibre and the gelling action of chia seeds when mixed with liquids all contribute to their satiating effects.

(In my Berry Blast Juice I mentioned how I make my chia seed gel (aka soaked chia seeds) Here’s a vid showing you how – I do it just like this except I mix it into my own fresh juices. Plus a cup of chia seeds gel can last in the fridge for unto 5 days.)

6. Gluten-Free

Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet.

7. Egg Substitute

The outer layer of chia seeds swells when mixed with liquids to form a gel. This can used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let sit for 15 minutes.

8. Can Be Digested Whole

Unlike flaxseeds, which are also high in omega-3 fatty acids, fibre and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.

9. Dyslipidemia

A study published in the “British Journal of Nutrition” showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or “good” cholesterol. The study also found that when substituting chia seeds for other fat sources, such as corn oil, the ALA was able to prevent high triglyceride levels and reduce central obesity.

10. Blood Sugar Regulation

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.

So, guys, go grab yourself some chia seeds and enjoy!

Love ya x

 

Title image courtesy of crispfood.com and content image by authoritynutrition.com and Nat Millie

Pearl Grace Life, What's your fuel?

What’s your fuel?

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What’s your fuel?

Pearl Grace Life, What's your fuel?Ok. ‘Fess, up what’s in your cupboard and fridge right now? What have you been putting in your face recently?

Fair play it’s been Easter and it might be a little unfair of me to put you on the spot but as a general rule how well do you eat? In other words, what’s your fuel?

Now, it’s not my style to get all preachy about the do’s and don’t’s of food because I’m not perfect and I like the odd cookie and glass of wine myself. (shoot me)

And don’t worry I’m not gonna ride your butt like Zorro in this post and make you feel bad about yourself – heck, we’re in this together.

But in honour of World Health Day (April 7th) I thought I’d share my thoughts on this.

I’ve also included a link to my delicious and gloriously green salad recipe at the bottom which will get your body rocking and shaking with disco fever delight.

“That’s the way, a-ha a-ha, I like it a-ha a-ha…” (Love it!) Ok, back to the post…

The truth is, if you’re passionate and committed to living a life of abundance, joy, meaning and fulfilment – you know all the things I rave on about here on PGL – then it will be an uphill struggle to achieve all of those wonderful things if you’re not conscious and aware of the fuel that you put in your engine.

Here’s the thing, a jockey wouldn’t feed his thoroughbred burgers and chips because he knows better than that.

And you can bet your bottom dollar that the mechanical whiz kids over at Ferrari aren’t filling their world class race cars with the wrong kinda fuel – that would be insane.

Yet so many of us are filling our own engines with dangerous, toxic and hazardous fuel.

Hey, its cool to have fun and enjoy the food you eat. If eating something sweet, having a glass of wine or getting your chops round a fillet of beef floats your boat then I’m to gonna stand in your way.

I’m not here to tell you to stop – that’s not my place – furthermore I enjoy tasty treats too.

As the French say, Tout dans la modération, même avec modération (Everything in moderation, including moderation.)

All I’m suggesting is we start to view our bodies as championship racehorses and  Formula1 race cars because we are valuable commodities worth treasuring.

So, let’s appreciate, respect and honour the vessels we were given.

Show your body love by feeding it with as much nutrient rich food as you can.

Your body will love you all the more for it. And when you love it in this way it will do it’s part in making sure you operate in a peak state as much as possible.

At the end of the day your body wants to support you fully so that you wake up every morning feeling unstoppable, unbeatable and formidable.

I’m not really sharing anything here that you don’t already know to be true but I know it can be difficult to make the right food choices.

So, to help you get started here are a couple of suggestions:

1. Pace yourself

If you’re a little uncertain about changing the food you eat then I reckon small and gradual steps is the way to go.

Slowly phase out the ‘less ideal’ option as you slowly add in the good stuff. For example, where you would normally use white potatoes swap it for sweet potatoes instead.

Before you know it you’ll notice how awesome you feel eating the good stuff that you won’t crave the bad shizzle anymore, well, at least not as much.

2. Jump right in

The second option is for those of you who prefer to jump in at the deep end and go for it.

For those of you wanting to get militant on this I suggest you grab the Bull of Health by the horns and take control.

Go to your store cupboard or pantry and chuck out everything that contains ingredients that you cannot pronounce or don’t know. Go do it now. No excuses and no justifications. If you know it’s not good for you or your family, Bin It.

If a guy in a white coat has fiddled with it then chuck it out however if it’s what mother nature created then chomp on it proudly.

Get militant!

Our challenge

Last month Drew and I set ourselves the challenge to only eat and drink food that contained ingredients that we could pronounce.

It’s alarming the amount of ‘added this’ and ‘added that’ we found in the food in our cupboards – some of which claimed to be healthy!

It was a month of going back to basics and we felt all the better for it.

I challenge you to give it a try. And in honour of World Health Day, this week is as good a time as ever to start.

You don’t have to do it for a whole month but try it for at least a week and see how you feel.

Why not share your experiences with me in the comments below.

And to help you get started check out my super green salad – it’s like spring in a bowl.

To your health and awesomeness,

Nat x

 

Title image courtesy of www.carsguide.com.au and content image from www.techinasia.com

Keeping it real: I’m not a doctor. Please seek professional advise if you’re considering changing your diet.