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Try Chia Seeds: mini-mission

Author Courtney Carver

With the launch of the Chia Chronicles, I thought a mini-mission about chia seeds was in order.

I first read about using chia seeds for endurance sports in the amazing book, Born to Run, that made me want to be a runner. More importantly, the book sparked my interest in what the Tarahumara eat. Food is one of, if not the top way to improve your health. Because the Tarahumara are free of our modern day diseases and conditions, it only makes sense to me, to learn more about what they eat.

Aspiring runners or not, we all need to pay attention to our health and sometimes incorporate new food into our diet for improved health, (or drop food that is making us sick). It is our responsibility to do the research, and learn what’s best. We can’t rely on doctors to do this for us. Doctor will rarely tell you to change your diet, until it’s too late.  When was the last time you went to the doctor for congestion, complained of chronic colds and your doctor suggested you stop drinking milk? Probably never, but it is a well known fact that inflammation causes mucus and milk causes inflammation. Take charge of your health and health care and decide what is best for you.

So here is your mini-mission, try chia seeds.

Top 5 reasons to eat chia seeds:

  1. Chia seeds are great for vegetarians, because unlike flaxseed, chia seeds can be stored for long periods without becoming rancid and don’t require grinding. The oil they contain does not go rancid because of the high level of antioxidants.
  2. 1/4 cup of chia seeds has 160 calories and a whopping 11 grams of fiber.
  3. You do not need to grind the chia seeds to digest. It is a relatively easy to digest seed, whereas flaxseeds are not.
  4. Chia seeds are great for athletes because they are highly hydrophilic. Being hydrophilic means they absorb large amounts of water. Chia seeds can absorb over 10 times their weight in water making them a great enhancer in hydrating our bodies. They absorb the water we drink holding it in our system longer.
  5. Studies show that eating chia seeds slows down how fast our bodies convert carbohydrate calories into simple sugars. This leads scientists to believe that the chia seed may have great benefits for diabetics.

How to use Chia Seeds

  • Add a scoop to your water bottle before running or working out.
  • Sprinkle on yogurt, salad, oatmeal or just about anything.
  • Use in recipes from Fuel Your Run the Tarahumara Way.

Try my favorite breakfast smoothie…..

  • 1/2 cup soy milk
  • 1 tablespoon soy yogurt
  • 1 teaspoon – 1 tablespoon cinnamon
  • 1 teaspoon all natural peanut butter
  • 1 tablespoon chocolate vegan protein powder
  • 1/4 cup dry oatmeal slightly moistened with water
  • 2 tablespoons chia seeds
  • 1/2 cup ice

Blend all ingredients and enjoy!

What foods do you really enjoy eating that benefit your health?

For more experiments to simplify your life, read Mini-missions for Simplicity. It’s available on the Amazon Kindle store, but you don’t need a Kindle to read it. Kindle books can also be read using the Free Kindle Reader App for your Web Browser, PC, Mac, iPad, iPhone, BlackBerry, or Android.

25 Tips for Vegetarian Newbies

Author Courtney Carver

photo credit: click here

As I mentioned last week in How to Become a Vegetarian, a big diet/lifestyle change is not easy. If you are trying to eat less meat, or are making the commitment to be a vegetarian, these tips might help.

  1. Visit a farm or animal sanctuary – If you crave meat, visit some local cows or piglets. Really look at them and see how they interact with you. Fall in love with a furry friend, and you might not want to eat it.
  2. Don’t expect everyone to embrace your new diet – I haven’t eaten meat in several years, but my family and most of my friends still do. Big change is scary and can be uncomfortable. Not everyone wants to “go there”.
  3. Read about CAFOs – Educate yourself about how meat is put on the table.
  4. Watch the Earthlings movie or trailer if you can get through it – If shock and awe inspires you to make changes, watch this movie.
  5. Have compassion –  Extend the same kindness you have for animals, to yourself…especially if you slip.
  6. Don’t be a junk food vegetarian – Just because potato chips are vegetarian doesn’t mean they should be a staple of your new diet.
  7. Try new fruits and veggies – Add some new flair to your apples and bananas. Don’t overlook certain produce because you’ve never had it before.
  8. Choose wisely – Eat by color, not by calorie.
  9. Don’t over do it on the soy – There are so many substitutes for meat on the market, but start with fruits, veggies and whole grains. Veggie burgers, hot dogs and other soy based substitutes should supplement your diet, not be the foundation.
  10. Take a vegetarian cooking class – I am taking one next week and can’t wait to learn to cook something new and meet like minded veggie chefs.
  11. Don’t expect a veggie burger to taste just like a meat burger – “It tastes just like…” is a running joke in my house. Appreciate the new flavor and textures of your vegetarian diet and don’t constantly compare to meat.
  12. Buy local produce – visit farms, and farmers markets or consider buying a farm share through CSA.
  13. Buy organic produce – especially if it’s on this list.
  14. Grow your own – plant a garden or just a few herbs and veggies if you don’t have the space or time for big garden.
  15. Eat what’s in season – It’s less expensive and the flavor and aroma of a fresh tomato is worth the wait.
  16. Bring wilted veggies back to life – Soak wilted greens, carrots or celery in cold water for 20 minutes to bring the crunch back.
  17. Be offended – 90,000 cows and calves are slaughtered every day, just in the U.S. and 14,000 chickens are killed in the United States every minute.
  18. Remember meat doesn’t equal muscle – There are vegetarian body builders and ultra runners (check out Matt’s story at No Meat Athlete) . Even gorillas are vegetarian!
  19. Make soup – Blend and heat up two tomatoes, 1/4 onion, a carrot, veggie bouillon cube and a little pepper.
  20. Make juice –  If you have a juicer, try a handful of rainbow chard, 1/2 cucumber, 1 lemon (with rind), 5 or 6 stalks of celery and 1/2 of an apple.
  21. Read books that support your new diet – See five of my favs below.
  22. Recognize that fish have feelings too – I ate fish long after I gave up chicken and beef but finally decided that I couldn’t eat anything that has a mom.
  23. Appreciate the health benefits of giving up meat – Have a check up and your cholesterol checked when you give up meat and then again 6 months later.
  24. Dine out – Most restaurants have vegetarian options, but check out a local vegan restaurant for some unique menu items.
  25. Look forward to more energy – It can take your body three days to digest meat. There is a lot of energy required to get a steak through your system. Now that you are eating a lighter, kinder diet, your energy levels will soar!

Books to support your vegetarian lifestyle

The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet

The Good Good Pig: The Extraordinary Life of Christopher Hogwood

Eating Animals by Jonathan Safran Foer

Why We Love Dogs, Eat Pigs, and Wear Cows: An Introduction to Carnism

In Defense of Food: An Eater’s Manifesto