62 Days to Change: Day 16 – Clearing the Haze & Plan Update!

Green Smoothie

Green smoothies truly are the perfect thing to add to a healthy diet…

Today was a little better than the past two days have been foodwise.

I broke my fast today with a green smoothie and that helped ease the tension.  I didn’t automatically revert to a starving beast, which I’m excited about.  However, I did still make some poor choices in my 12-4p.m. eating window.

Let me start from the beginning.

I woke up around 8 a.m., took my pre-workout supplement, and had a great workout.  I didn’t do any HIIT training today because I was feeling a bit off.  Likely my body is still trying to digest all the crap I’ve put into it over the past two days.

Workout Slogan

This sooo needs to be my new workout slogan…

Now onto the changes I was referring to in my last post.  I’ve been considering adding a PM cardio workout to my mix.  So far I really enjoy both the Winsor Pilates and the Jump Rope HIIT training in the morning.  However I have a good bit a weight to lose and feel adding a 30 minutes cardio routine will help.

I’m not quite sure yet what to add.

I’ll keep you posted:)

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Chia Seeds ~ What Are They & Why They Work in Green Smoothies

Chia seeds

Chia seeds are packed with so much energy and fiber there’s no reason not to use them! They are Nature’s “5-Hour Energy”!

Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family that grows abundantly in southern Mexico. Chia, is familiar to most of us as a seed used for the novelty of the Chia Pet, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. For centuries this tiny little seed was used as a staple food by the Indians of the southwest and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running from the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.

Chia seeds (Salvia hispanica) are extremely high in Omega 3 fatty acids and are loaded with antioxidants, vitamins, minerals and soluble fiber. One ounce of chia seeds provides eleven grams of fiber. This amount also includes calcium, phosphorous, magnesium, manganese, copper, niacin, zinc and the proper ratio of Omega 3 and Omega 6 fatty acids. Chia seeds are rich source of antioxidants containing chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol flavonols. These compounds are both primary and synergistic antioxidants that contribute to the strong antioxidant activity of chia.

Buy Chia Seeds: Navitas Naturals Organic Raw Chia Seeds, 16-Ounce Pouches

Studies show that eating chia seed may slow down how fast our bodies convert carbohydrate calories into simple sugars. If you try putting a spoonful of Chia seeds in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar. This blockage of calorie absorption makes the chia seed a great diet helper.

One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weight in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained.

chia-seeds2

Chia seeds are Nature’s energy booster!

You do not need to grind chia seeds in order to digest them. It is a relatively easy to digest seed, whereas flax seeds are not. Flax seeds need to be ground for the nutrients to be absorbed by our digestive systems. That is not the case with chia seeds. Unlike flax-seeds, chia seeds can be stored for long periods without becoming rancid.

Buy Chia Seeds: Navitas Naturals Organic Raw Chia Seeds, 16-Ounce Pouches

Chia seeds can be eaten raw as a dietary fiber, omega 3 and antioxidant supplement. Chia seeds soaked in fruit juice are commonly consumed in Mexico and known as chia fresca. The soaked seeds are gelatinous in texture and are used in porridge’s and puddings. Taste-wise, chia seeds have a slight nutty flavor and are a healthful addition to the diet.

Some possible benefits of our Raw White Chia Seeds may include:

● Supporting cardiovascular health
● Being very high in soluble fiber
● Promoting healthy gastrointestinal function
● Strong antioxidant benefits
● Promoting healthy joint function and mobility
● Being great for prolonged energy & endurance
● Supporting a healthy heart
● Supporting healthy blood pressure levels
● Higher antioxidant than blueberries

Our Chia seeds are raw, Non-GMO, non-irradiated, and cultivated without pesticides. Try them and we know you’ll enjoy them.

Suggested Uses: Add to cereal, yogurt or salads or soak in chilled fruit juice to make delicious chia fresca. Can also be mixed into flour when making breads, muffins and other baked goods.

Botanical Name: Salvia hispanica

Other Names: Chia Herb, Chia Sage, Indian Running Food

Source: Znaturalfoods.com

How to make “Chia Gel”:

  • Add 2 Tbsp. of Chia seeds to 1/2 C. water and let it sit for at least 30 minutes.  Since each chia seed can absorb 10 to 12 times its weight in liquid you will return to a gel of sorts.  I find this more easily digestible with a better ability to blend than just dry chia seed.
  • Use 1 Tbsp. (or all of it!) of the Chia gel and mix into your green smoothie.  Pulse blend for an additional 20-30 seconds to make sure it’s evenly incorporated.
  • Enjoy!

The energy will kick in about 15-2o minutes after consuming your green smoothie with no evident spike or crash in energy!  I love this stuff!

Buy Chia Seeds

Navitas Naturals Organic Raw Chia Seeds, 16-Ounce Pouches

 

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Green Smoothie for Weight Loss: Fall Edition – Pink Grapefruit, Red Raspberries, & Baby Spinach

This is my fav fall green smoothie for weight loss!  Now that the weather is changing and the temps are dropping, this is the time when people start to lose the discipline in their diet.

Below is one of my favorites green smoothies for maintaining a healthy weight or dropping those extra pounds.

It uses seasonal fruit, so you shouldn’t have too much of an issue buying the ingredients for this green smoothie.

My suggestion is using as a meal replacement for dinner.  Personally that’s how it’s worked best for me.

Let me know what you think!

Pink Grapefruit & Red Raspberry Green Smoothie (a.k.a Pink Fantasy Green Smoothie)

*Yields 1 serving = 43.3 fl. oz.

1 banana (peeled, frozen (optional), and chopped)

1 large pink or red grapefruit (peeled, deseeded, cut into large chunks)

2/3 C. red raspberries, organic (fresh or frozen)

3 C. baby spinach, organic

2 Tbsp. Xylitol or Stevia (this is necessary to keep the green smoothie from being too tart or bitter)

1 Tbsp. Chia seeds

8 oz. water (or coconut water if you have some on hand)

Instructions

1) Place 1/2 the liquid your using in your blender, then add the banana, red raspberries, and grapefruit chunks).  Pulse blend the mixture for 30-45 sections until there’s room in the blender.

2)   Next, add in handfuls of the baby spinach and pulse blend until combined.

3) Add in any remaining baby spinach and chia seeds the blend the entire mixture for 45 seconds on high until all ingredients are well mixed.

4) Enjoy this green smoothie as a dinner meal replacement!

Nutrition Data * from Cron-O-Meter

*based on a 2,000 cal. diet

Calories: 331| Carbs: 71 g| Fiber: 22 g| Sugar: 25 g| Fat: 5 g | Protein: 9 g

Folate: 61.6%| Vitamin A: 31% | Vitamin C: 229%| Vitamin E: 13%| Vitamin K: 552%

Calcium: 24%| Iron: 28%| Magnesium: 58%| Potassium: 57%| Sodium: 14%| Zinc: 12%

Why this smoothie is so great:

Grapefruit:

  • Grapefruit works as an excellent appetizer as compared to any other drug. It is said that smell of the grapefruit reduces the feeling of hunger. This is the reason why people include grapefruit in their weight loss programs. High fiber contained by this fruit can satisfy hunger and thus, avoids any overeating temptation. Read more at Source.
  • Rich in Vitamin C
  • Lowers Cholesterol
  • Prevents Kidney Stones
  • Skin Health
  • Cancer Prevention (Read more at Source)

Raspberries:

  • Delicious raspberries are low in calories and saturated fats but are rich source of dietary fiber and antioxidants. 100 g berries contain just 52 calories but provide 6.5 g of fiber (16% of daily recommended intake).
  • Raspberries have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid. Scientific studies show that these antioxidant compounds in these berries have potential health benefits against cancer, aging, inflammation, and neuro-degenerative diseases.
  • Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains just 9.6 calories as compared to that of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to high glycemic index, and thus, can be helpful in diabetics.
  • Fresh raspberries are an excellent source of vitamin-C, which is also a powerful natural antioxidant. 100 g berries provide 26.2 mg or about 47% of DRI of vitamin C. Consumption of fruits rich in vitamin C helps the body develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.
  • Raspberry contains anti-oxidant vitamins like vitamin A, and vitamin E. In addition to the above-mentioned antioxidants, is also rich in several other health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and ß-carotene in small amounts. Altogether, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • Raspberry has an ORAC value (oxygen radical absorbance capacity) of about 4900 per 100 grams, crediting it among the top-ranked ORAC fruits.
  • Raspberries contain a good amount of minerals like potassium, manganese, copper, iron and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells.
  • They are rich in B-complex group of vitamins and vitamin K. The berries contain very good amounts of vitamin B-6, niacin, riboflavin, and folic acid. These vitamins are function as co-factors and help body in the metabolism of carbohydrates, protein and fats. (Read more at Source).

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