Being MarTika

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Food | Uncategorized | Weight Loss

Chia Seeds My Superfood Favorite

April 29, 2017
How I used chia seeds on my weight loss journey.

Personally, I like to munch kinda late at night. And I will “graze” on anything in the kitchen! For this reason, I have really had to moderate what junk food comes into the house. I haven’t been aggressive about of clearing out the junk from my fridge. You may find some convenience foods, potato chips, snack cakes, etc. in my pantry from time to time. My son loves to eat these things still and is not as easy to convince of healthier eating methods. Breaking the cycle, without relapse will take time. It’s a constant struggle that is real, LOL.

 

Since my teenage years, I have always been heavier. So, I have been on a weight loss journey for some time now. I have tried everything from appetite suppressant, energy boosters, and fat burning supplements. They are dangerous, expensive, and just not effective. In many cases, these supplements can make the problems worse. Supplements can cause, mineral deficiencies, bone loss, and gastrointestinal problems. It’s best to stick to more natural ways for weight loss, like food!

Chia seeds
Superfood: Chia seeds

Chia Seed: Nutritional Powerhouse

Nothing has been a joy to use like chia seeds! I’m sure you have seen chia seeds added to everything today. Drinks, smoothies, puddings, you name. Don’t be fooled by the size… these weird tiny seeds pack a powerful nutritional punch.Chia seed has essential fatty acids alpha-linolenic and linoleic acid, mucin, strontium, Vitamins A, B, E, and D, and minerals including sulfur, iron, iodine,  magnesium, manganese, niacin, thiamine, and they are a rich source of anti-oxidants.

A 1 ounce (28 grams) serving of chia seeds has:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Just so that we’re all on the same page, 1 ounce equals 28 grams or about 2 tablespoons.

This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate!

To top things off, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten.

 

What else are Chia Seeds good for

Many studies have been conducted to learn the benefits of chia seeds.  There is a lot of information to find, and more is learned every day!  Here is some information that I loved learning about:

  • Chia seeds contain a decent amount of protein. By weight, they are about 14% protein, which is very high compared to most plants.
  • A study in type 2 diabetics showed that chia seeds can really lower blood pressure and a marker for inflammation.
  • One small study shows that chia seeds can partly replace Gatorade as a way of carb loading for endurance athletes, but this needs to be studied more.

Chia Seeds Benefits

  • Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, the studies on chia seeds have not noted any effects on weight.
  • Chia seeds are high in quality protein, higher than most plant foods. Protein is the most weight loss friendly micronutrients and can drastically reduce appetite and cravings.

Chia Seeds and yogurt

  • Chia seeds are high in antioxidants that help to protect the delicate fats in the seeds. They also have various benefits for health.
  • Despite their tiny size, chia seeds are among the most nutritious foods on the planet. These seeds are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.

Take Precaution

Like all grains and seeds, chia seeds contain compounds called phytates that block the absorption of certain nutrients. These anti-nutrients are the reason that many ancient cultures soaked and fermented grains and seeds before eating them. This is also the reason that some people prefer to avoid them (and most other grains and seeds as well).

Occasionally some people may experience stomach discomfort when consuming chia seeds, especially in large amounts due to the high fiber content. As with any food, eat in moderation and always drink plenty of water unless soaking your seeds.

Soaking chia seeds can take up to 30 minutes in room temperature water or juice. Dry chia seeds are very crunchy and may stick in your teeth. This texture could be disturbing for some.

With any new foods, or regiments you should always consult your regular physician first. Please take good care of yourself, safety first.

Just so you know, I have enjoyed finding different ways to enjoy chia seeds each day. You should try them in a smoothie or pudding, I bet you might like it.

How is your weight loss journey going? Tell us about your weight management successes. What works for you?What didn’t work? Please share below, let’s work together.

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