Do chia seeds amp up your energy?
We know we've discussed chia seeds before, but we continue to get more and more questions about them and if they boost energy. The answer is...yes, but indirectly. Chia seeds are one of the highest plant-based sources of complete protein. So they work well in combination with fiber-filled carbohydrates; fibrous carbohydrates provide brain and muscle energy, and protein (like that found in chia seeds), slows digestion of the carbohydrates and provides a longer-lived energy from the carbohydrates. So to rev your energy, incorporate chia seeds into your meals simply by adding them to your morning berry and skim milk smoothie, mix them in with your oatmeal or other whole grain cereals, or even sprinkle them on top of your salad!
We also love chia seeds because they are rich in omega-3 fatty acids, fiber, vitamins, minerals, and antioxidants. By taking two tablespoons of chia twice a day, you can consume 82% of the recommended fiber intake with less than 90 calories for every serving! How awesome is that?!
Want more? The seeds also contain insoluble and insoluble fiber. Insoluble fiber cannot be digested by the body and helps to keep food moving along the digestive process. Soluble fiber keeps the colon hydrated and aids in food movement. Chia seeds are also well known for helping people lose weight because they help to keep you feeling full. When you eat the seeds and drink water, a gel-like coating is formed around the seeds, increasing its size and weight. This gelling action helps your body think it’s full.
Chia seeds also contain powerful antioxidants that help to prevent free-radical damage in your body that leads to premature aging of the skin and inflammation and disease. Inflammation also causes a lot of other issues in the body and ultimately sucks you dry of your energy.
Nutritional Information for Chia Seeds
Serving size: 1 ounce; Calories: 137; Total Fat: 9g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 5mg; Total Carbohydrate: 12g; Dietary Fiber: 11g; Protein: 4g
Have you tried chia seeds? How do you eat them? With cereal? Smoothies?
So, Lyssie has a love affair…the guys got long green hair. Ok, you’re onto us. She does have a love affair, but it’s not just with a guy, it’s also with a veggie—Kale.
Other than being unbelievably delish, kale is well-known for its high fiber content, its vitamins and minerals and its sulfur-containing phytonutrients and health-promoting organosulfur compounds. What does this mean for you other than helping to make the most amazingly scrumptious meals?
Well, it means that by consuming these yummy meals, you’ll be taking advantage of kale’s rich nutrients that have been found to help prevent a variety of cancers such as bladder, breast, colon, ovary, and prostate cancers. Research shows that kale's phytonutrients help activate certain enzymes in the liver that work together to offset potentially harmful, cancer-causing agents. Woohoo!
If your doctor has told you that you have high cholesterol levels, kale just might be your answer. The trick? Prepare your kale by steaming it so that the fiber-related components will bind with bile acids in your digestive tract, making it much easier for those bile acids to be evacuated.
Need brain energy? Look no further. Kale is packed with manganese, which helps synthesize fatty acids that help provide your brain the energy it needs for healthy functions. Studies show that manganese plays an important role in the energy powerhouses of your cells. One cup of boiled kale contains more than 25% of your Daily Value (DV) for manganese.
Try this delicious and simple kale recipe to reap all of the health benefits!
Steamed Kale Recipe
1 pound kale
1 teaspoon extra-virgin olive oil
2 cloves garlic, minced
1/2 cup water
1 teaspoon cider vinegar
- Wash the kale well by submerging it in clean water a couple of times.
- Use a sharp knife to cut out the ribs of the kale and coarsely chop the leaves.
- In a large skillet with a lid, heat the oil. Sautee the garlic until it just begins to turn golden.
- Add the kale and the water. Stir briefly and cover.
- Cook on medium until the kale is tender but still bright green.
- Sprinkle with vinegar, season to taste, and serve.
How do you prefer kale?
It's Peanut Butter & Jelly Day--Get the Energy You Had As A Kid!
If you’re a peanut butter and jelly fan and you’re all for keeping your energy level high like you did when you were a kid, today may just be your lucky day—it’s National Peanut Butter and Jelly day. If you want to have the energy to get that early morning workout in, stay alert at work and be fully charged when you pick up your kids, peanut is just as much your best friend now as it was when you were a kid. It’s packed with staying power with its high protein, fiber and healthy fats that will keep you going strong and it’s a good source of magnesium to help you to make the most of the food that you eat by turning it into energy. Here’s one of our favorite energy boosting PB&J Sandwiches…
PB&J with Banana Coins
- 1 slice whole wheat bread
- 1 tablespoon peanut (crunchy or smooth depending on our mood)
- 1 teaspoon blueberry jelly or your favorite fruit spread (Welch’s makes some great spreads with no preservatives, artificial flavors or colors)
- ½ banana, sliced into coins
Toast bread. Spread the peanut butter and jelly on the toast. Place banana coins on top of jelly and enjoy!
How do you like your Peanut butter and jelly? Are you crunchy or creamy? What flavor jelly do you like best? What time do you eat your sandwich to give you the best energy?
Caffeine-Free Energy Tips!
All of us have had those rough mornings when we were forced to wake up early for a work meeting, to study for an exam, to squeeze in a workout or to feed the kids. And we all know how lousy we can feel when we don’t get enough shut eye.
In these situations, do you reach for your first (and possibly second)cup of coffee to help you get through the morning?- If so voila!--your problem is temporarily solved. But, as you’ve probably noticed, when one o’clock rolls around and you start to crash, you often need to reach for that second, third or fourth cup.
We're not here to slam coffee, or tell you to completely abstain from it. We are here to give you caffeine-free pointers that will help you to get a natural energy high, so you don't have to rely on caffeine. Or at the very least, so that you can cut back on it. Trade in one or two of those cups for these tips and you’ll notice a new, continuous energy that can last throughout your whole day and without a dreadful crash:
- Eat a wholesome breakfast consisting of energizing fiber-filled carbohydrates and lean protein and small amounts of good-for-you fat for satisfaction and staying power. This power combo will prevent energy peaks and valleys. Top off your breakfast with antioxidant rich fruit or veggies for extra fiber to slow digestion and to give a more sustained energy and antioxidants. A delicious nutrient-packed breakfast idea is scrambled egg whites on a slice of whole grain bread and a peach or an apple on the side.
- Exercise daily. Even if it's a short 15 minute walk out your front door and back. It will give you a huge burst of energy and will increase your alertness and make you energetic as it will kick your body's feel good chemical, serotonin, into high gear.
- Eliminate refined foods filled with sugar and processed flour (think cookies, candies, white bread, and snack foods) from your diet. They are absorbed quickly into your blood stream and create energy highs followed by a crash and burn effect.
- Spread your meals out throughout the day. Eat several small meals rather than large meals. Large, heavy meals cause sluggishness as a lot of blood is diverted away from your brain and muscles and goes to your stomach for digestion. Doing this will also prevent you from feeling hungry or deprived, giving your body the fuel it needs to stay awake and energized.
Congratulations! Freebie Friday Winners-Stretch Island Fruit Co.! Naked Calories! Corozonas! CalNaturale Svelte! Eat Out Healthy!
Are you one of our Freebie Friday Winners? Congratulations!!!!
Congratulations Corozonas Winner! SPACEYWACEY!! You won a caddy (12 bars!) of Oatmeal Squares in your favorite flavor! Awesome, enjoy!
Yippee! CalNaturale Winners! Patricia Ortiz! Kim Cook! @jgiedinghagen! You three are the lucky winners of a CalNaturale Variety pack!
Congratulations Naked Calories Winner! Toni Marie!! You won the copy of the Calton's fabulous book!
Congratulations Dr. Jo's Eat Out Healthy Winner! Vanessa Hidary! You won a copy of Dr. Jo's fantastic book!
It's Freebie Friday-- Sun-Maid Raisins!
It's Freebie Friday-- Sun-Maid Raisins! If you want a high-energy food, look no further!
Tired of searching for the perfect food or snack to fuel your day? Well look no further, you could win this ideal energizer.
Sun-Maid Raisins are the perfect sweet and healthy treat that will boost your energy without any added sugar. They're packed with potassium (needed to help with metabolism and proper body functioning) and fiber (to help extend the rev-up from their carbohydrates) and ranked among the foods with the highest antioxidant capacities by the USDA Agriculture Research Service. They're also fat and cholesterol free and naturally low in sodium.
We grew up eating raisins-- and we'd eat cups of them and then head out for our afternoon sports training session-- whether we were training for soccer or track or speedskating, raisins provided the perfect fuel for us.
You can check out delicious recipes at www.sunmaid.com.
You can win this high energy snack!
Want to enter to win the raffle to win a Sun-Maid raisin assortment package? Simply leave a comment here, on our Facebook page or on Twitter using the hashtag #NTSun-Maid telling us your favorite way to eat raisins (in cereal? in yogurt? plain?) and you'll be entered in the raffle!
It's Freebie Friday-- Luna Bars!
Need a power snack to keep you satisfied so you can keep your energy up all day long? We have just the thing-- and you can win it! Luna Bars!
Luna Bars! Luna Bar has a new flavor, Peanut Honey Pretzel. It's delish, and loaded with protein-rich, energy-boosting peanuts. It will quench your sweet tooth and your salt tooth at the same time while supplying 9 grams of protein and 3 grams of fiber for under 200 calories. It also provides key nutrients that women need-- calcium, folic acid, iron and vitamin D. And it's 70% organic.
Best of all? You can win an entire box (15 bars!) of Luna's new Peanut Honey Pretzel bars! Simply leave a comment here, on our Facebook page or on twitter using the hashtag #NTLuna, telling us what time you'll eat your Luna bar and what you need that extra energy for and you'll be entered in the raffle to win!
Kutoa Health Bars: Helping Youth In Need
So proud to be friends with the Kutoa Health Bar Team! Not only do they make delicious, energy-revving and nutritious bars, they also help kids in need! There’s nothing as invigorating as giving back to the community. Look at what Kutoa Health Bars are doing. Talk about doing something to feel good and to boost your energy!
For Immediate Release
Covenant House California Partners with KUTOA Health Bars
to Spread the Health to Youth in Need
Covenant House California and KUTOA provide nutritional supplies and education to homeless youth
San Francisco/Los Angeles, March 8, 2012 -- Covenant House California (CHC), which helps homeless and at-risk youth, and KUTOA, a company dedicated to creating healthy products and giving back to the community, have joined together to help at-risk teens with their critical nutritional needs.
“The trauma of living on the streets reaches beyond the physical for all of the youth who come to Covenant House California. Homeless kids need immediate help with food, shelter and medical and psychiatric care,” says Melanie Merians, chief development and communications officer for CHC. “But once the kids are safe, we want them to lead happy lives as well as understand the value of keeping both their bodies and minds healthy. This is why the KUTOA partnership is so important for us.”
KUTOA, which debuted its first line of health bar products in October 2011, will supply a large amount of wrapped, non-perishable, all-natural health bars to CHC to help feed hungry youth living on the streets of Los Angeles and Oakland, California as well as those at the CHC campuses.
“Without your health, you have nothing,” says Joey Grassia, KUTOA founder and CEO. “Our health bars are a balanced meal and based from whole, non-processed fruit and nuts – the bars are composed completely of all-natural ingredients. We are deeply inspired by the work of Covenant House California and hope our bars will help these youths to become healthy, contributive members of their community."
Almost every night, CHC’s Outreach program drives a van through the streets of Los Angeles and the Bay Area to find homeless youth and offer them food, blankets and care. Now, KUTOA will now be an important part of that effort.
In addition, during the month of March, for every KUTOA bar that is sold, another bar will be donated to Covenant House California. KUTOA and CHC will use the KUTOA bars as a jumping off point to teach the youths about health and nutrition. “The kids in our program need to understand the importance of eating good, whole food,” says Merians.
KUTOA Health Bars are 100% natural and are crafted from organic oats, fresh Michigan cherries and blueberries, and raw San Joaquin Valley nuts. The bars are sweet and delicious and come in three varieties: Blueberry Almond, Cherry Cashew and Raisin Peanut.
About Covenant House California:
Covenant House California (“CHC”) is a non-profit agency that saves the lives of at-risk and homeless youth. With campuses in Los Angeles and the Bay Area, CHC offers comprehensive services including crisis shelter, wholesome meals, street outreach, transitional housing, counseling, healthcare, job and life skills training, arts enrichment, mentoring and academic preparation. Since 1988, CHC has impacted the lives of more than 160,000 homeless youth. More than 80 percent of CHC’s funding comes from private donations. For more information about CHC visit their website: www.CovenantHouseCalifornia.org. You can also follow them on Facebook at www.facebook.com/covenanthousecalifornia or on Twitter at www.twitter.com/covenanthouseca.
An estimated 12,000-15,000 young people between the ages of 18 and 21 are living on the streets
of California. Many of these homeless and runaway teens have aged out of the foster care system and are left to fend for themselves. Many are victims of physical or sexual abuse and are
desperate to escape gang membership or a life of prostitution.
KUTOA was founded with the mission to empower change by spreading the most fundamental need for happiness and prosperity – our health. To that end, we have consciously handcrafted delicious health bars that not only allow you to live well, but also enable you to empower change around the world – bars that are both good for you and good for the world.
Our 100% natural health bars are crafted from organic oats, fresh fruit and nuts – never with any preservatives, additives or artificial ingredients. We believe that eating an all-natural diet is the key to maintaining a healthy lifestyle, and we have gone through great lengths to ensure that all our ingredients adhere to the highest nutritional standards.
Our delicious all-natural bars are only half of the equation. When you purchase a KUTOA Health Bar, you are not only making a health conscious decision in your own life, you are also giving health to a child in need. The health you give this child will empower them to live a healthy life, go to school, and become a contributing member of their community.
For more information about KUTOA bars: www.kutoa.com. Follow KUTOA on Facebook www.facebook.com/kutoabars and on Twitter www.twitter.com/kutoabars.