CH-ch-ch Chia: The New Health Super Food

Chia seeds are widely considered a superfood, although not too much has been written about them to date. They provide a good source of Omega 3 fatty acids (even better than flax seeds, according to certain circles), and contain high concentrations of alpha-linolenic acid, calcium, antioxidants, fibre and various minerals.
The seeds have a very mild, nutty taste and unlike flax seeds, they can be eaten whole without too much difficulty for people with a fairly robust digestive system, otherwise they should be eaten ground. Like Flax seeds, Chia seeds contain mucilage which is a gummy substance obtained from certain plants that acts as an adhesive. This is what gives them the sticky consistency when they are added to liquids, as they increase their volume, which helps improve digestion, making you feel fuller for longer.
In terms of consumption, Chia seeds are pretty versatile. You can add them to cereals, salads, soups, smoothies, rice… all sorts. (If you are trying to food combine, you should avoid mixing them with other fats - ie. oils, avocado etc - or animal proteins, but other nuts and seeds should be ok. Or you could add them to starches or greens, or acid fruit smoothies). A helping of 1-2tbs is a good sized serving.Andrew Weil, M.D.

(taken from the greenroomblog, written by esther waters)

Roasted Red Pepper Hummus

Oh- I made this, and took pictures all along the way..

It tastes awesome and makes a great quick dinner when shoved into a pita with some cucumber and spinach. Enjoy!

Into the food processor throw:

4 roasted red peppers

can of chickpeas

3 cloves of garlic

1/4C of Tahini

juice of 1.5 lemons

1.5Tb of olive oil

salt and pepper (to taste)

Pulse and blend until it's the consistency you like. If it's a bit dry and chunky and you like it smoother, just add a little bit of water and blend until you get it just the way you like.

yummm

Hump Day

So- what do we have going on hump day? A free indoor UB class at the studio, hosted by our lovely neighbor, Lululemon. Class starts at 7:30, meet next door at Lulu at 7:25 and they'll then bring you on over!

Beat your Goat Salad

Ok- well you don't have to beat a goat to make a salad- it was just a play on words.. get it?!

This is awesome for packing in your lunch, just make sure you cook up your beets before hand, it's just as good with warm beets as it is with leftovers.

Ingredients:

4 medium beets- scrubbed, trimmed and cut in half

1/3C walnuts- toasted if you're in a fancy mood

3Tbs maple syrup

3 Tbs reduced balsamic- you can buy this if you don't feel like having vinegar burn your nose as you try to make it

1 Package of baby greens

2 oz of Goat Cheese

Directions:

1. Place beets in a saucepan and fill with enough water to cover, then bring to a boil and cook them for 20-30 minutes. Drain, cool and cut in cubes
2. While beets are cooking toss chopped walnuts into a skillet and toast, when they start to get fragrant add the maple syrup and cook until evenly coated. Remove from heat, let cool
3. Plate your greens (4 plates), and divide the ingredients up evenly among the plates. Dress with a little bit of reduced balsamic and enjoy.

Free Week: Starts Tomorrow

Come on in and get you some! This is what we do, come see what you can do with us!

Free week for your friends and family to try out, if they sign up for a month, we'll knock off $50 off your next purchase!!

Who likes warm soggy lettuce?

No one! That's who! At least I hope no one does.

So for the solution to that little problem folks I bring you... drum roll.. Fit N' Fresh tupperware.

Your lettuce stays cold, your dressing off (until you decide to put it on), and come with everything you need to stick to your resolutions. These bad boys are on sale at Winners and HomeSense so if you hurry now, you may be able to buy them out before Monday.

Salad recipes to come, you lucky 10lb challengers you.. lettuce with mustard for example.. I'm just kidding, I'll get you something a little more substantial!

Crock Pot Grains

Trumpy's Resolution: Eat oatmeal for breakfast 4 days a week (oatmeal makes her gag)

Trumpy's Solution: Try out the crock pot before the microwave

Here's a recipe adapted from our favorite clean eating cookbook by Tosca Reno, give it a try and see whether you can keep up.

Ingredients:

1/2C Cracked Wheat

1.5C steel-cut oats

1/2C rye flakes

1/2C brown rice

1/4C wheat germ

6.5C water (or any combo of liquids--various milks- soy, almond, skim, etc)

1/2C raisins

1/2C chopped dates

1Tb bourbon vanilla

1.5Tsp vanilla

pinch of nutmeg

Directions:

1. Place everything in a 3 quart (minimum) crock pot, stir well to coat all ingredients and cover.
2. Set on lowest cooking temp and cook overnight. (if your crockpot is set by time: longest time, lowest heat)
3. Spoon into cereal bowls and serve it up!

(Serving 1C: 313 cals; 10g protein; 8g fiber; 12g sugar; 3g fat; 63g carbs)

Happy New Years!

Do as you Promised yourself:

10 Tips for Keeping New Year's Resolutions

1- Set reasonable goals, this is harder then it sounds. Make sure to have dates and a timeline for when or how you will accomplish them.

2- Keep the list short (you can always add more later)

3- If you get off track, don't throw yourself off, get back on and stick with it

4- Focus on high priorities: Family, friends, health and wellness

5- Don't worry about giving into temptation, we're all guilty of it, make sure you set yourself up for success, not failure

6- Remove temptations from the house and car

7- Find support through friends, coworkers and the community

8- Know your limits, don't return to old habits, stay away from places that foster these

9- Post reminders everywhere (having vision boards actually DO work)

10- Reward yourself for your successes (I bought myself stickers for my day timer- they work!)