Chia is a tiny little seed with some fantastic nutritional benefits. Besides offering up decent amounts of calcium, magnesium, potassium and protein, Chia is one of the richest sources of antioxidants (even more than blueberries), fiber (as much as 5g per tablespoon) and plant based omega-3s.
These nutritional attributes may be very good for our health. Chia's high fiber content can help stabilize blood sugar, lessen insulin resistance and help cleanse and soothe the colon. The omega 3s are important for heart and brain health and may lessen pain and inflammation . Chia's high antioxidant content may help fight cancer and protect the heart. Another talent of this little seed is its ability to hold up to ten times it's weight in liquid which might be the makings of a great weight control tool by helping us feel full and satisfied longer.
What to do with Chia
Chia is pretty easy to add to your diet. They have a very mild, unassuming flavor that works in both sweet and savory recipes. Sprinkle them on cereal, salads or yogurt. Add them to smoothies. Grind and add to baked goods or sprout and add to sandwiches and salads.
Today, the temperature was in the.twenties and I layered up and headed over to the Reservoir in Central Park, my favorite spot for a brisk walk or a run. As soon as you cross the traffic of Fifth Avenue and step foot into the Park something shifts, you can take a deep breath and the tension starts to slip away, you're surrounded by nature and open spaces. Turns out this incredible mood shifting experience that happens each and every time I exercise in the park has some research behind it. Studies suggest exercising outdoors as opposed to a gym or indoors can be as much as 50% better for our mental health. The positive benefits of outdoor exercise include greater reductions in stress, tension, anger, confusion and depression and greater increases in mood and self esteem. It sure makes a huge difference for me, so layer up and get out there, even in the cold of winter, and enjoy the benefits to your body and your mind.
Alycia Lee M.S., CDN
New York City Nutritionist offering Preventive and Therapeutic Nutrition Counseling in office, by phone and via skype.