Chia Seeds & Other Power Foods

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Sorry there was no post earlier today! It was a crazy weekend of some Ironman training in St. George and I came home to no working Internet. I am no tech wizard so it took  me the most of today to figure it out. So this will be a combo of a fun meal and some tips on some power foods to keep your energy up while training for whatever!!!

Who out there loves chia seeds? Someone once asked me if you put them in water do they grow grass...anyone remember Chi, Chi, Chi, Chia Pet??? But Chia Seeds are so great for you!  "Chia" actually means strength and early Indian cultures dating back to the Mayans used the tiny black and white seeds as an energy booster. Chia seeds are a concentrated food containing healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium. They are an unprocessed, whole-grain food that can be absorbed by the body as seeds....unlike flax seeds.  The mild, nutty flavor of chia seeds makes them easy to add to foods and beverages. I use them sprinkled on cereals, added to smoothies, add to yogurt or baked goods.

The actual nutritional information for Chia seeds is as follows: 2 Tablespoons contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber, plus vitamins and minerals.

One other thing you need to know about Chia seeds is they can be mixed with water and made into a gel. I like to keep these on hand and add them to my smoothies this way. (see picture below)

One of my favorite things to make with Chia seeds is what I call Chia Seed Soup!!!

 

Take your chia seeds and soak them in water. They will turn into a gel type seed mixture. Then I take about 2-3 Tablespoons and put them in a bowl. Then you add Almond Milk, Bananas, Strawberries, Cinnamon & Nutmeg. You can even try adding any kind of berries or fruit you want.

 

Then you ENJOY!! It has the consistency of a tapioca pudding and is such a nutrient packed snack!

 

What do you like to use Chia seeds for???

 

 

Don't forget some other power foods that you can be using on a daily basis to help get you nutrient, power packed foods to help you training at your max this season!!

 

Blueberries: There was a study once done where a group of athletes were given 1 cup of blueberries to eat on a daily basis, while another group wasn't given any. The group that ate the blueberries had less inflammation and better immune health following long runs or intense workouts! You can add these berries to smoothies, oatmeal, Chia Seed Soup, yogurt, pancake batter, etc.

Beets: These babies are serious performance boosters. I personally need to eat more of these!! They have an abundance of nitrates which help athletes use oxygen more efficiently! Who doesn't want that! They also provide a good dose of folate, potassium and dietary fiber. You can roast them, mix them with a salad, add  to a smoothie, or just eat them plain!

Kale: Few foods provide as much nutrition in one serving as kale does. In just one serving you get your daily quota of Vitamin A, Bone Strengthening Vitamin K and Vitamin C. Scientists have actually found that higher Vitamin C intake actually lowers your heart rate during exercise! You can add kale to smoothies, gently steam it and toss with some balsamic for a hearty salad, or bake it and make some kale chips!

Other power foods include Sweet Potatoes, Quinoa and Greek Yogurt. For some fun things to do with Greek Yogurt, you can click here and here! Some other great tips for fueling for workouts and recovery can be found here.

Do you have any additional foods you use on a daily basis?
How do you use any of these power foods?
Any fun recipes to share with us?