Posts Tagged ‘potassium’

Ch Ch Ch Chia

 

Chia-pet

Remember those chia pets that were all the rage in the 70s? How did that happen? I guess that’s what makes things a fad. Pet rocks, Mexican jumping beans, and the best- streaking. FADS from the 70s/early 80s were pretty weird. Well at least chia seeds actually serve a nutritional purpose.

 

Most people don’t realize how amazing these little seeds are.

 

Nutritional Content of Chia Seeds

 

*Iron.  3 times than spinach for strong healthy blood for improved energy

 

*Calcium. 5 times calcium of milk for strong bones and teeth.

 

*Potassium. 2 times potassium of bananas for building muscle.

 

*Protein. 2 times protein of any other seed or grain for muscle strength and energy.

 

*Antioxdants. 3 times antioxidant levels of blueberries for cancer prevention.

 

*Fiber. Twice as much as broccoli for lowering cholesterol, cardiovascular health, stabilizing blood sugar, and constipation.

 

*Omega 3s. Nearly 5 times the omega 3s found in salmon for brain health and balancing hormones.

 

*As an added bonus, chia seeds are considered in Chinese medicine to reduce anxiety, fear, and even panic attacks.

 

 

You can add chia seeds to your morning smoothie. But one of my favorite ways to eat them is my recipe recently featured on The Better Show.

 

Chia Seed Pudding

 

  • 1/4 cup chia seeds
  • 3/4 cup coconut milk (or rice or almond)
  • 1/2 cup coconut water or apple juice
  • 1/4 cup shredded unsweetened coconut
  • 1 tsp pure vanilla extra
  • 1/2 cup fresh raspberries, blueberries, and/or strawberries
  • ¼ cup of thinly sliced almonds

 

Mix coconut, chia seeds, coconut milk, coconut water, vanilla in a bowl.

Place in the refrigerator for a minimum of 2 hours.

Top with fresh raspberries and almonds.

 

Dig in and enjoy!

 

Live natural. Live well.

 

Heather

Pumpkins Aren’t Just for Decoration

It’s that time of year! Pumpkins everywhere. Not only are they are great decoration for Halloween, they’re great for you. One of my fondest childhood memories is carving up a pumpkin in anticipation of dressing up and all the sugar I was about to consume. Luckily, now I look forward to all the pumpkin I get to eat instead.

Health Benefits of Pumpkin

Pumpkin is naturally low in calories and rich in health-promoting nutrients, including:

Fiber

* reduces bad cholesterol levels, thus reducing the risk of heart disease
* controls blood sugar levels
* promotes healthy digestion
* encourages weight loss

Potassium

* Balances fluid levels
* promotes strong bones
* necessary for energy production
* maintains healthy blood pressure

Alpha-carotene & Beta-carotene

* improves vision & reduces risk of cataracts
* reverses sun damage to the skin & slows the aging process
* is an anti-inflammatory
* prevents tumor growth
* boosts the immune system
* protects against heart disease

Vitamins C

* boosts immunity
* reduces high blood pressure and heart disease
* regulates cholesterol levels

Vitamin E

* slows aging by protecting the skin from sun damage
* reduces the risk of Alzheimer’s disease and certain cancers

Magnesium

* promotes a strong immune system
* strengthens the bones
* supports heart function

Pantothenic acid/vitamin B5

* balances hormone levels
* manages stress levels

My favorite pumpkin dish is a really simple soup- Just cook some vegetable broth, 4-6 cups of pumpkin, onion, garlic, a little curry powder and a potato or two on simmer for 20 minutes. Add coconut milk at the end. Puree in blender and serve. Delicious!

Pumpkin Seeds


Pumpkin seeds are high in vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 essential fatty acids. The seeds protect against prostate cancer and prevent osteoporosis.

One way I love to eat pumpkin seeds is to slightly toast them, put them in a blender with silken tofu, nutritional yeast, and Bragg’s amino acids. This makes a great dip any time of year.

So this year, make it a new tradition to use the whole pumpkin and make healthier choices during the holiday season.

Live natural. Live well.

Heather

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