Tags: chia seed, fiber, minerals, omega 3, protein, recipe, vitamins
- By Lena Ferrara
- April 5, 2017
BREAKFAST CHIA SEED PUDDING
In a glass container combine:
- 2 tablespoons of light or dark chia seeds (if you don’t like the texture, you can grind them first)
- ¾ cup non-dairy milk (almond, cashew or coconut)
- Add-on – feel free to add the following: ¼ tsp of cinnamon (great for blood sugar balancing), ¼ tsp of ground ginger (digestive health, healing and anti-inflammatory), pinch of clove, ¼ tsp of vanilla extract.
- Add a dollop of coconut cream and/or nuts and seeds on top
Chia seeds have become a popular superfood, easy to digest and very versatile. Replacing eggs with chia seeds is very common among the vegetarian and vegan community. This little seed packs a bunch, full of nutrients, giving you energy and endurance. The benefit of chia seeds are, healthy skin, anti-aging, supports heart and digestive system, helps to build stronger bones and muscles. They are rich in fiber, protein, vitamins and minerals. Chia seeds contain the omega 3-fatty acid ALA which your body then needs to convert into EPA AND DHA. As mentioned chia seeds are a wonderful addition to your diet, as they contain fiber and omega 3 fatty acids that are missing in our modern diet, just don’t forget to eat fatty fish like salmon, sardines, mackerel and herring where you will obtain EPA and DHA.
Tags: fiber, nutrition, probiotics, water, wellness, wellness program
- By Lena Ferrara
- January 22, 2016
My goal is to provide you with three basic steps that are fundamental in regaining your health.
- WATER – at least 8 glasses of water a day. I can’t tell you how many times I’ve heard people say they hate water but the truth is we need water, it flushes out toxins, relieves constipation (lack of water is one of the biggest reason for this) and hydrates your cells. Make your water exciting by adding lemons, limes, fruit or mint. If you drink caffeine you will have to add 1-2 glasses of water to your daily intake due to caffeine dehydrating your body. If you drink distilled or osmosis water you will have to add minerals back into your water due to the purification process which remove the minerals. You need minerals to transport the water through your cells, after all, our bodies are literally composed of minerals. A quick and easy way to do this – add a pinch of “real salt” I like the Redmond brand, it hasn’t been chemically produced and has 60 trace minerals. JUST PLEASE DO NOT USE TABLE SALT!!
- FIBER – Fiber has numerous health benefits. There two different kinds of fiber; soluble and insoluble. Soluble fiber binds with certain substances like excess fat and sugar preventing it from being reabsorbed into the blood stream. Insoluble fiber helps to keep the intestinal system moving adding bulk to the stool. Eating fruits (including the edible skin), vegetables including dark leafy greens, whole grains, nut/seeds, and legumes, you’ll be sure to get in your fiber. I like the 5 a day rule – 2 fruits and 3 vegetables. Think of fiber as a broom that sweeps the colon. Caution if you have any inflammatory bowel disorder, in this circumstance fiber can actually irritate an already inflamed colon – speak to your health care practitioner! Some people find it hard to get in their 5 a day and supplement with psyllium hulls which is very popular. Be sure to start slow and increase accordingly, people that don’t drink enough water will actually find the fiber to bind them in which case increase your water intake, adding magnesium will also help.
- PROBIOTICS – Probiotics are our friendly gut bacteria (microbiome), very important to our immune system, digestion, improves overall health and intestinal system. Probiotics reduce the risk of inflammatory bowel disorders such as: Colitis, Crohn’s, and irritable bowel syndrome. Healthy intestinal microflora improves the body’s ability to digest fats and proteins and produces serotonin in the gut. Things like antibiotics, birth control pills, poor food choices, stress etc. weaken our immune system because they destroy our friendly flora. A very well known benefit of friendly flora is their ability to prevent yeast such as Candida Albicans from multiplying out of control. This is one of the primary problems with Antibiotics; they not only kill the harmful bacteria, but they also kill the friendly bacteria because it cannot distinguish between the two. When looking for a probiotic product look for one that contains several different strains of bacteria such as acidophilus and bifidophilus etc. Make certain to store the product in the fridge after opening – as the bacteria is a live organism and will die quickly when stored at room temperature.
For a consultation or if you have any questions, please feel free to contact me!