6 Tasty Ways to Add Healthy Chia Seeds to Your Diet

Are you aware of the health benefits of chia seeds? These small white or black seeds are packed with nutrients. Eating chia seeds is an easy way to get more protein, fiber, and nutrients. They also have omega-3 fatty acids, calcium, magnesium, and phosphorus - all essential for optimum health.

Since they don't have a strong flavor, it's easy to incorporate them into many recipes.

Try these tips to add more chia seeds to your meals:

1. Bake with chia seeds.

Chia seeds are versatile. Experiment with them in cakes, muffins, and cookies. Mix them in the original batters or sprinkle them on top of the finished products. Try different versions to find the one you prefer.

* Consider making a chia seed bread loaf in the oven. You can crush the seeds in a blender or mixer and add them to the dough. Chia seeds add protein and fiber to bread and other baked goods.

* Try using chia seeds instead of poppy seeds in your recipes. They still taste delicious and add a fun crunch.

2. Add chia seeds to puddings.

Chia seeds work well in dairy and nondairy versions of puddings. Try blending almond milk with fruit, nuts, and chia seeds in a blender. Then, freeze the concoction until it is solid, or refrigerate it for a more fluid blend.

* If you prefer to use chia seeds as a garnish, sprinkle them on top of puddings. A couple of teaspoons is usually enough.

3. Make chia seed water. Chia seed water is an easy and fast way to add more nutrition to your diet.

* It is easy to make chia seed water in your kitchen. Soak about half a cup of chia seeds in six cups of water. Wait 20 to 30 minutes. Then, strain out the chia seeds and drink the water.

4. Try chia seed cereal. If you're interested in trying something new for breakfast, make chia seed cereal.

* First, soak the chia seeds in dairy, almond, soy, or other milk overnight.

* Add the chia seeds to a bowl in the morning. They should be softer and plumper. Fill the bowl with more milk. Then, add berries or bananas. Sprinkle with additional nuts or cinnamon and enjoy.

5. Add chia seeds to a stir fry.

Whether you're making a vegetarian stir fry or one with seafood and meat, chia seeds are a good addition.

* Simply sprinkle chia seeds into the pan along with other ingredients. They should get darker and crunchier in the pan as you stir fry your meal.

* Chia seeds can replace sesame seeds in some recipes.

6. Use chia seeds as a coating or thickener.

Instead of breadcrumbs, consider using chia seeds to coat fish, meat, or other food.

* Grind up chia seeds in a blender, so they are smaller and easier to use. Try to turn them into a powder.

* Spread the powder on top of fish or other meat instead of breadcrumbs. Cook them the same way as you would other breaded products. Just ensure they're not overcooked and turn black.

* Some recipes require breadcrumbs or other things as thickeners. However, you can use chia seeds to thicken meatballs and burgers. Simply add powdered or ground chia seeds to the uncooked meat. This can also help save money by reducing the amount of meat you need.

Chia seeds are delicious and healthy. Try these tips and add more chia seeds to your meals at home for easy, tasty additional nutrients.

9 Ways to Avoid Gaining Weight Between Thanksgiving and New Year's Day

The holidays and fattening food go hand-in-hand. Thanksgiving and the leftovers can last a week. Then it's only a few more weeks until Christmas. New Year's is the following week.

Studies show that 75% of a person's annual weight gain happens between Thanksgiving and the end of the year. Make this the year that you avoid holiday weight gain.

Most people associate the holidays with food, fun, and gaining weight. However, you can choose to enjoy the holidays and still eat responsibly.

Avoid gaining weight this holiday season:

1. Have a healthy meal before arriving at a party or other event that includes food.

Feel free to go crazy on Thanksgiving. A single day won't ruin your waistline. For other holiday events, fill yourself up with healthy food first. Your stomach will be full of healthy food, and you'll be less likely to eat junk food.

2. Bring a healthy side that you love.

Many gatherings encourage the bringing of a dish to share. Ensure that your offering is both healthy and delicious. You can limit your consumption of unhealthy food and enjoy the gathering at the same time.

3. Focus on things other than food.

When attending a party, spend your time and attention on the other attendees. Mingle and socialize. Find a healthy snack and a bottle of water.

4. Maintain your normal diet and exercise routine.

An occasional lapse won't do any damage, but it's surprisingly easy to gain 10 pounds or more within 6 weeks if you aren't careful. Keep going to the gym and stick with your regular diet as much as possible. Avoid deviating from your routine.

* If you're considering the possibility of beginning an exercise program for the New Year, why wait? There's no time like the present to make your health a priority.

5. Add a daily walk to your routine.

Get the entire family together for a daily walk. You'll burn a few calories, keep your blood sugar under control, and reduce your appetite. Keep the pace enjoyable and you'll look forward to your daily walk.

6. Eat slowly.

The slower you eat, the less you will have eaten when your body finally decides it's full. The easiest way to overeat is to eat quickly. Chew your food slowly and completely. Talk between bites. Drink plenty of water with your meals. This will also fill your stomach.

7. Wait at least 30 minutes before having seconds.

Your first meal was enough to make you full, but your brain just hasn't registered the information yet. Thirty minutes is plenty of time for your brain to inform you that you're full. Have a nice chat with your friends or family before re-filling your plate.

8. Take part in a fitness or weight-loss competition.

There are plenty of opportunities during the holiday season to lower your weight or increase your fitness. Even if you don't win, you're bound to be in a better place than if you'd never competed. Your workplace might have something to offer.

9. Start with salad.

Whether you're eating at home or attending a party, have a big salad before commencing with the rest of the meal. Remember to take it easy on the salad dressing.

Plan ahead this year. It's easier to avoid gaining weight than it is to lose weight.

Enjoy your friends and family during the holiday season. Excessive eating isn't a prerequisite to having a good time.

Focus on making healthy choices and moderation. Have a healthy meal before indulging yourself. You can avoid holiday weight gain by making smart decisions.

Learn more about your health online when you read the rest of our information here about: Clean Eating guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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