Friday, November 18, 2016

Chia Seed Benefits

    Oh, those  little squishy pearls of greatness, Chia Seeds, are acclaimed as a superfood. "Chia" means strength. Chia seeds are so beneficial due to being rich in Fiber, Omega-3 fats, Protein, and Vitamins. Some of the top Chia seed benefits are:
  • Skin & Aging: The Chia Seed is one of nature's richest antioxidant. Antioxidants speed up the skin's repair system and prevent further damage.
  • Digestive Health: Chia is super high in Fiber. One serving can provide the recommended fiber intake for the day, according to the American Dietetic AssociationBeing high in dietary fiber helps promote bowel regularity and healthy stool.
  • Help Treat Diabetes: Chia Seeds help prevent metabolic disorders like dyslipidemia (excessive fat in the blood), balance blood sugar levels, and insulin resistance. 
  • Heart Health: Chia Seeds are able to reverse inflammation, lower blood pressure, and regulate cholesterol. 
  • Boost your Energy and Metabolism: By adding Chia Seeds to your diet you can help to boost your metabolism and burn belly fat too!
  • Stronger Bones: Just one ounce of Chia Seeds has %18 of the recommended daily amount of Calcium. Chia also has boran which is another essential nutrient for bone health. The seed is great for people who don't eat dairy.
  • Builds Muscle and Weight Loss: Chia Seeds also rank among the top plant based sources of protein. This is a great reason to consume this super seed when trying to put on muscle and burn fat.
  • Dental Health: With the seeds being packed with Calcium, Phosphorus, Vitamin A, and Zinc, Chia Seeds, are a top food to help your teeth!
  • Gluten-Free: Chia contains no gluten or grains!
     Chia Seeds are an unprocessed, whole grain food that can be absorbed by the body as seed (unlike flaxseeds). There is nothing more fun than introducing a new texture to your favorite foods. The mild nutty flavor makes the Chia Seeds easy to add to foods or beverages. For Example, you can add Chia Seeds to your yogurt, sprinkle it on your cereal or vegetables, they can even replace eggs in most baking recipes.

     Our favorite way to add chia seeds to our day is to make a chia-pudding! Just add 1 tablespoon of chia seeds to 1 cup of your favorite milk, such as almond milk or coconut milk. Then sprinkle in fresh fruit like pineapple or mango, and allow to gel for about 10 minutes in the refrigerator. Then you have a delicious-and tropical-pudding containing all of the health benefits of chia seeds! 

Wednesday, November 16, 2016

11 Ways to Avoid Overeating on Thanksgiving

1. Don’t Skip Breakfast or Lunch: Be sure to make eating a healthy breakfast part of your Thanksgiving eating plan. Skipping breakfast not only slows down your metabolism — something you definitely don’t want to do before a big meal — but it can also lead to eating more calories later in the day. If your meal isn’t starting until your usual dinner time, fasting the entire day will leave you ravenous. Eat solid yet light meals so your feast isn’t the first bite of food in the day.

2. Don’t Eat too Much too Soon: Research suggests we can consume as many as 1200+ calories before we even sit down to eat our Thanksgiving meal. To avoid this, be mindful of how much you eat before you sit down to the meal – that includes appetizers, taste-testing, and drinking. Have a bowl of raw carrots in the kitchen and save all your taste-testing for when you sit down to enjoy a beautiful meal, and if you’re enjoying wine try to stick to one glass before the dinner actually starts.

3. Sign-up for your local Turkey Trot: If you go up for fourths, drink a bottle of wine, and pass on the veggies, that 3,500 calorie Thanksgiving meal might happen, you might want to get moving to start burning it off! Here’s how long would it take to burn 3,500 calories:

      • 6 hours at 5 mph on a treadmill
      • 5 hours of swimming
      • 8-9 hours of cycling

4. Stick to Veggies for Appetizers: Thanksgiving typically tends to be a grazing event. Folks arrive leisurely, the game goes into over-time, turkeys are unpredictable. Skip the fatty, cheesy appetizers and stick with the crudités. Raw vegetables are not only low in calories, they are high in fiber, which will help you detox after your big meal. If the veggies are accompanied by a creamy dip, just go easy on the sauce.

5. Drink More: No, not wine, water! Remember that liquid calories count toward your total caloric intake for the day. If you’re attending an all-day event, go easy on the alcohol. If you plan to enjoy a glass or two of wine it’s important to drink a glass of water in between each glass so you don’t find yourself four glasses in midway through dinner. Drinking adequate water throughout the meal can also help you feel satisfied sooner. We often mistake thirst for hunger, so make sure you drink enough fluids throughout the day to not only help keep you hydrated, but also to save you calories.

6. Chat it Up: One easy way to slow down and enjoy your meal is to talk to your neighbors. Thanksgiving is all about friends and family so take the time to catch up with your loved ones.

7. Tasting Menu: If you’re the type of eater that needs to try every dish on the table, use the Pop-sugar spoon rule: simply take a tablespoonful of each dish. This way your palate and curiosity will be satisfied, but your belly will not suffer. Find the couple of foods that you enjoy the most and focus on eating those. You can eat boring mashed potatoes any day of the year.

8. Keep a Bit of Food on Your Plate: Sometimes our eyes are bigger than our stomachs – it happens. But don’t feel compelled to finish everything on your plate. Take a breather. If you’re done, stop. The clean plate club isn’t as fun over the age of eight.

9. Skip the Seconds: Yes, we know many of you love to go back for seconds or thirds or fourths (we do, too), but do your best to take what you really want the first round to avoid going back up for more platefuls of food. Those extra platefuls of food can leave you feeling guilty and overloaded later– all of which are unnecessary negative feelings; so do your best to savor your plate the first time around. If you do end up going back for seconds because the food is just too good, aim for small servings because all you probably want is one more taste anyway!

10. Have a Piece of Pie, But Just One: Apple, pecan, pumpkin — no Thanksgiving meal is complete without a taste of pie, but you don’t need a piece of each kind. Grab a slice and savor each bite. This is not the last time you will experience the deliciousness of pie so don’t overdo it.

11. Leftovers: Arguably the best part of Thanksgiving are the leftovers. Remind yourself that you will see this food again, most likely the following day so no need to cram every last bite of sweet potato with marshmallows in. Turkey is great hot or cold and all the fixings reheat nicely. Just be sure to toss the pie after a day or two – no need to keep the sweet temptation around for too long.

Monday, November 14, 2016

Protein Smoothie Recipes

Thorne Mediclear-sgs Protein Recipes

Chocolate & Banana Protein Smoothie


· 2 scoops of Thorne Chocolate protein powder
· 1 cup of almond/coconut milk or water
· 1/2 of a frozen banana

· Couple ice cubes
· 1 scoop of natural almond or peanut butter
· 1 tablespoon of chia seeds
· 1 tablespoon of flax seeds
· Handful of kale or spinach (optional)

Vanilla, Strawberry & Banana Protein Smoothie


· 2 scoops of Vanilla Thorne protein powder
· 1 cup of almond/coconut milk or water
· 1/2 of a frozen banana
· Few Strawberries
· Couple ice cubes

· 1 tablespoon of chia seeds
· 1 tablespoon of flax seeds


Mix it all up in a blender and BAM

You have a delicious and healthy smoothie filled with rich chocolate, peanut butter, and banana or a yummy strawberry and banana smoothie! I make a smoothie every morning for breakfast. It is so easy and full of flavor! Occasionally, I will swap it out as a meal replacement for lunch as well! I can't get enough of these tasty, healthy treats! 

Thorne protein powder has a ton of vitamins in it - just another reason why I'm so in love! Check out the ingredients below.

We have the Mediclear Sgs protein for purchase in the office for the convenience of our patients. Feel free to ask me about the smoothies anytime! I'll be more than happy to help you with blending up the perfect one for you! 

Stay tuned for the benefits of chia seeds and flax seeds!