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You are here: Home / Archives for protein

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What’s The Skinny on the Super Seeds? Chia Seeds vs. Flax Seeds

May 28, 2019 by Joni Leave a Comment

Comparing Chia and Flax Seeds

These little guys, chia seeds and flax seeds, top the list of superfoods. They are both easy to add to your salads or smoothies for a nutritional punch.  But is one better than the other?  Let’s compare.

Benefits of Flax Seeds vs. Chia Seeds

  • Both flax seeds and chia seeds contain lots of fiber and the type of omega-3 fatty acids called alpha-linolenic acid, or ALA. Flax is a better source of ALA than chia seeds, although chia seeds also have many health-promoting effects. One ounce of flaxseeds contains about 6,000 milligrams of ALA compared to about 4,900 in the same amount of chia seeds.
  • Chia seeds are small, round, either white or black seeds that originated thousands of years ago in Mexico and South America. Like flax, chia can absorb lots of water, contribute to the feeling of fullness, prevent constipation, and help with digestive health. This helps you feel satiated longer and not reaching for unhealthy snacks between meals.
  • Flaxseeds contain less fiber than chia seeds. Flax has about eight grams of fiber in one ounce compared to about 11 grams in one ounce of chia seeds. Both form a gel during digestion when combined with liquid, which blocks the fiber from releasing sugars and being fully broken down. This helps with blood sugar control, forming bowel movements, and lowering cholesterol.
  • Only flaxseeds contain high levels of lignans, while chia seeds do not. However, chia seeds have other antioxidants, especially black chia seeds, which are very nutrient-dense.
  • Chia seeds contain more calcium than flax seeds do, making them a good addition to a vegan/plant-based diet. They also provide other vitamins and minerals, like zinc, copper, phosphorus, manganese, magnesium and potassium (similar to flaxseeds).
  • Flaxseed protein levels are impressive, with slightly more than chia seeds, although both are good sources.
  • Chia seeds can be consumed in any form, while flax should ideally be sprouted and ground. Flax are more susceptible to going rancid over time, so they should be kept in the refrigerator to prolong their freshness. Both are very useful in gluten-free or vegan baking and cooking.


Chia Seeds/2 Tbsp. Flax Seeds/2 Tbsp
Calories 122 110
Protein 4g 4g
Complete Protein? Yes No
Fiber 6.9g 4g
Omega 3 (EFA) 5,000mg 2,700mg
Calcium18% of RDA4% of RDA
Magnesium23% of RDA14% of RDA
Trace MineralsYesYes
Taste Faintly nutty/ Earthy Whole grain/Nutty
Storage Keep for 2 years Spoil quickly
Versatility Don’t need to grind Must grind
Gluten Gluten-free Gluten-free

Ways to Use Chia Seeds

Did you know chia seeds are from a species of flowering plant in the mint family? They are native to areas of Mexico and Guatemala but are commonly cultivated in many areas in North and South America.

Check out the easy ways to incorporate them into your daily diet!

Chia Gel: Chia seeds absorb water quickly (up to 10 times their weight in liquid!). Place ¼ cup seeds in 1 cup liquid, stir well, and cover. Allow to sit for about 15-20 minutes until the texture changes to a soft gelatin. Store in refrigerator for up to one week. Add to smoothies and soups to boost nutrient value and create a thicker, more satisfying consistency.

Chia Pudding: To make a dessert variation, mix ¼ cup of seeds with one cup of liquid such as milk (almond, soy, or dairy all work) or 100% fruit juice. Allow to sit for at least 15 minutes refrigerated. Add nuts, chopped fresh fruit, or cinnamon if desired.

Chia Sprouts: Place chia seeds in a single layer (use only about a teaspoon to allow enough space to grow) in a terracotta saucer or unglazed clay dish. Spray the seeds with water several times and cover with plastic wrap or a clear glass dish. Put in a sunny spot. Spray morning and evening until green sprouts appear, about 3-7 days. Use these microgreens to garnish salads and sandwiches.

Egg Replacer: This may be used to replace whole eggs in baking. For 1 whole egg, mix 1 tablespoon of whole chia seeds or 2 teaspoons ground chia seeds with 3 tablespoons water. Allow to sit for at least 5 minutes or until the mixture thickens to the consistency of a raw scrambled egg.

Depending on what source you check out, either could win out. If you had to choose based on the above comparison, it looks like chia seeds win out, but not by a landslide. Use both. Each have their own nutritional benefits and are an easy addition to your healthy diet where variety is key.

Filed Under: Healthy Eats Tagged With: chia, fiber, flax, omega-3, protein

Fat: Tips To Burn More Daily

March 12, 2019 by Joni Leave a Comment

Fat burning

In order to lose weight, you want to become a fat burning machine. There are many ways to do that, most of which are not difficult at all. Here are some things you can do every day that will help you to burn more fat.

Increase Your Protein

One great way to start burning more fat on a regular basis is to eat more foods that contain protein. With more protein in your diet, you are going to start increasing your energy. Higher energy, as you know, also means a higher metabolic rate, which helps you to burn more fat and calories. Protein also helps to build lean muscle, which can also help to burn more fat throughout the day. Some good options for lean protein are turkey and chicken, nuts, and some veggies.

Stop Skipping Breakfast

Breakfast still remains the most important meal of the day, so if you only have time to cook one meal, it should be breakfast. This is going to get your engine running, providing the energy you need for the day. Plus, if you enjoy a filling meal in the morning, it can help to curb your appetite and reduce cravings throughout the rest of the day. For breakfast, try to enjoy high-protein foods like eggs, oatmeal, or a smoothie with protein powder in it. This is going to get you ready for burning fat all day long.

Mix Up Your Workouts

A common mistake people make when they start exercising more often is doing the same type of workout constantly. If you want to lose weight and burn fat, you need to mix it up. Weight loss plateaus are often the result of eating the same thing, but also doing the same workout. So if you can, try circuit training or at least different types of workouts each week. Add an extra day of weight training or try indoor rock climbing over the weekend instead of going on your normal run. This will work different muscle groups, burning more fat in the long run.

Drink More Cold Water

Not only should you be drinking more water in general, but you should try to drink cold water. The colder the water it is, the higher it raises your metabolism. Keep a pitcher of water in your fridge so you aren’t using plastic bottles all day long. This is also a good time for making infused water and keeping the pitcher cold in the refrigerator.

Filed Under: Body Tagged With: fats, metabolism, protein

Protein Bars with Pumpkin Spice

November 11, 2015 by Joni Leave a Comment

Protein Bars with Pumpkin Spice

I love the flavors of Fall like pumpkin spice and always try to think of new and fun ways of incorporating them into our daily meals. This little gem of a protein bar fits the bill and gives us a boost of protein in our snack.

Ingredients:

  • 1 cup toasted pumpkin seeds (for garnish)
  • ½ cup sesame seeds
  • 1 TBSP raw honey
  • ¼ cup raw cashews
  • 1 cup dates, pitted and chopped
  • 2 TBSP unsweetened coconut
  • 1 tsp plain almond milk
  • ½ cup plain or vanilla plant-based protein powder (i.e. Vega, Garden of Life or Sun Warrior brands)
  • 1 teaspoon ground cinnamon
  • ½ teaspoon each ground nutmeg, clove, ginger, allspice
  • ¼ to ½ cup pumpkin puree, canned (no sugar added) or fresh
  • 2 TBSP raw pumpkin seeds

Directions:

To make the garnish, lay the pumpkin seeds on a cookie sheet in single layer; bake at 350o F for 5 minutes or until toasted light brown. Remove from oven and scoop into a bowl; set aside.

To make the bars, begin by blending just the sesame seeds and raw honey in a food processor until smooth; set aside in small bowl.

Next, put all remaining ingredients in the food processor and combine until chunky-smooth. Place in medium bowl and mix in the sesame-honey mixture; combine until well-blended.

Line an 8×8 glass baking dish with parchment paper OR coat lightly with coconut oil. Spoon the batter into the baking dish. If too sticky, add a small amount of water, less than a teaspoon at a time. Keep the batter thick, not runny!

Press the top of the batter with the roasted pumpkin seed garnish. Freeze for 2-3 hours or until solid. Remove and cut into 16 mini bars and serve cold.

For the leftover pumpkin puree try this Pumpkin Pie Smoothie recipe!

 

Filed Under: Healthy Eats Tagged With: featured, protein, pumpkin, pumpkin seeds, snack

The Perfect Snack for Energy, Vitality, and Weight Loss

February 3, 2015 by Joni Leave a Comment

Protein Balls

Introducing…. The protein ball.

Healthy snacking helps you maintain healthy blood sugar levels throughout the day so you avoid the crash and burn.

Want a snack that’s not only healthy, but tasty and full of nutrition? One that will maybe even help you to whittle your waistline? Me too!

These bite-size snacks are the perfect way to enjoy something yummy while also packing a whopping nutritional punch. If some of the ingredients are new to you, don’t be intimidated. These are a great place to start experimenting with something new!

Protein Balls
You can use any kind of protein powder for these balls, but I highly recommend giving hemp protein powder a try. Manitoba Harvest and Nutiva are two great brands of unrefined, pure hemp protein.

This protein ball has a lot of healthy ingredients. In one serving, you’re getting:
• Antioxidants from raw cacao
• Omega-3s from hemp seeds
• Magnesium for muscle relaxation from sunbutter
• Anti-parasitic and anti-viral properties of shredded coconut
• Metabolic boost from coconut oil

Try whipping up this tasty treat sensation to satisfy your taste buds AND provide a whopping nutritive punch! Let me know if you give it a whirl. Maybe add your special little somethin’ to this recipe and share with us!?!  🙂

Filed Under: Healthy Eats Tagged With: cacao, coconut, featured, hemp, honey, protein, recipe, stevia, sunflower seeds

Nutritional Yeast

January 5, 2015 by Joni Leave a Comment

What is it?

First off, let me be frank, it is ugly and it smells funny but, nutritional yeast flakes may be one of your best finds to date. Seriously. It’s that good in terms of nutrition and taste. It has a nutty, cheesy flavor and provides a wealth of vitamins, minerals and protein that almost anyone can enjoy.

Make sure you don’t confuse nutritional yeast with baker’s yeast, which is still active and could grow inside your stomach, depriving you of nutrients, or with brewer’s yeast, which is inactive but distinctly bitter. You can find nutritional yeast at almost any health food store, usually in bulk. I like Bragg Nutritional Yeast Seasoning!

What do I do with it?

I add nutritional yeast raw to smoothies or salads, or sprinkle it over popcorn (one of my faves), stir into soup or toss into pasta. Nutritional yeast is used to create vegan “cheese” dishes such as nacho dip and mac ‘n’ cheese. I have a vegan gravy recipe I’ll share with you soon that passes for Grandma’s gravy. For real. I’ve used it at Thanksgiving and no one knew the difference. They actually commented on how good it was. Love that.

How does it help me?

Nutritional yeast is a complete protein, meaning that among the 18 amino acids it has are the nine essential ones that your body cannot produce. Nutritional yeast also provides the compounds beta-1,3 glucan, trehalose, mannan and glutathione, which are associated with enhanced immunity, reduced cholesterol levels and cancer prevention. You get a significant dose of the minerals iron, selenium and zinc when you consume nutritional yeast. One serving of nutritional yeast provides about 4 grams of fiber, too.

If that isn’t enough to convince you to try it, check this out:

  • source of B vitamins, including thiamine, folate, B-6 and niacin. Just 1/2 tablespoon of some brands will provide you with a day’s worth of B vitamins
  • dairy free
  • soy free
  • lacks Candida albicans, the type of yeast that aggravates the fungal infection known as candidiasis
  • low salt
  • gluten-free

Pop some popcorn tonight and sprinkle your new ‘cheese’ on it! Enjoy.

Filed Under: Health, Healthy Eats Tagged With: nutritioanl yeast, protein, vitamins

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