Tough Tuesday: Chia Seeds

If you pay attention to health food trends or follow any vegan/raw food blogs you've probably seen chia seeds. These little seeds pack a big punch and will certainly make a fabulous addition to some of your meals.

Here is what the fuss is all about:

according to the USDA, a one once serving of chia seeds contains 9 grams of fat, 5 milligrams of sodium, 11 grams of dietary fiber and 4 grams of protein

the seeds also have 18% of the recommended daily intake of calcium, 27% phosphorus and 30% manganese (similar to the nutrient content in other edible seeds like flax or sesame)

when a chia comes into contact with water it becomes a gel meaning that a chia seeds can be used in place of dairy and fat in baking and will keep you fuller longer

chia seed can stabilize blood sugar levels because it slows down the rate at which complex carbs are broken down

being that chia seeds are so high in protein for such a small serving, they are helpful in those looking to lose weight or bulk up on lean protein to build lean muscle

So how can I use them?

use them in baking

make a chia "egg" by mixing 1 tablespoon chia seeds with 3 tablespoons of water
use in place of half the fat/oil called for in a recipe
mix them into batters (pancakes, cakes, muffins, etc.)

for breakfast

sprinkle them on cereal, oatmeal, or yogurt
blend them in smoothies

at lunch

sprinkle them on salads

These seeds are neutral in flavor and very small so once you start cooking with them you'll have all sorts of uses for them. I love them in all sorts of things. Chia seeds are an ancient Aztec food and I believe them to be a bit of a miracle ingredient because they are so powerful in nutrition. Not only do they taste great, are loaded in fiber, omega-3 oils, and protein, but they keep you fuller longer and have so many uses. The next time you are at the health foods store consider picking up these little cuties and trying them out.

Here's to Happy Healthy and Being TOUGH!

Monday, April 1, 2013

Vegetarian Challenge: Day 1

by Unknown

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Rice and Bean Burritos with Butternut Squash

by Unknown

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I had leftover butternut squash and sweet potato and voila...these burritos were born. The squash or sweet potato adds a nice hearty touch to these burritos without you even knowing that you are eating something healthy. Between the black beans, cheese, and rice you will feel like you are at your favorite burrito joint, but you are eating something made from whole foods with full flavor. My Red Pepper Pico Salad makes a fabulous side to these burritos.

Rice and Bean Burritos with Butternut Squash

1 cup mashed butternut squash or sweet potato ( I used a combination of both)
1 cup black beans, drained and rinsed (about half a 15 oz can)
1 cup brown rice, cooked
3 chipotle peppers in adobo, seeds removed and minced
1/4 teaspoon each garlic powder, oregano, and cayenne
1 teaspoon ground cumin
1/2 cup shredded cheese of choice
4 whole wheat flour tortillas
spinach or lettuce of choice

Combine all ingredients except the spinach and tortillas in a large bowl.
Once all ingredients are thoroughly combined divide mixture into four equal parts.
Place a small amount of lettuce or spinach on each tortilla.
Place rice and bean mixture on each tortilla and roll as you would a burrito.
Heat a skillet or griddle to medium-high heat and add the burritos.
Cook until golden on each side and remove from pan.

Serves: 4

Red Pepper Pico Salad

by Unknown

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This salad is a spin off of pico de gallo, is simple, and overwhelmingly refreshing. I love this salad as a side dish to my Rice and Bean Burritos with Butternut Squash.

Red Pepper Pico Salad

2 cups grape tomatoes, halved (could use regular tomatoes instead)
1 medium red bell pepper, chopped
1/4 cup red onion, diced
2-3 tablespoons cilantro, chopped
2 tablespoons lime juice
1 tablespoon extra virgin olive oil
salt to taste

Combine tomatoes, red bell pepper, onion, and cilantro in a medium size bowl.
Whisk lime juice and olive oil together, then pour over salad.
Salt to taste.

Serves: 4

April Challenge: Eat as a Vegetarian

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If you've read more than a couple of my posts than you know I love a challenge and this month is no different. After all, I have trained and ran my first half marathon and just completed a ninety day spending fast as of today. Last week I vowed to abstain from eating meat after watching the documentary Forks over Knives via Netflix and I've never felt better. Yesterday marked the one week mark for not eating meat and I've decided to challenge myself with being a vegetarian for the month of April.

Not only have I not been eating meat, but I have been seeing produce in a new, exciting way. I love the challenge of having to be creative with meals and think outside the box. I have never believed in processed foods, so there are no soy crumbles here and I am not a carb-ivore either. My focus is for every meal to be plant based with a portion of that being made up by whole grains, seeds, or nuts. I also have started juicing again which is a wonderful way to get additional nutrients in addition to a healthy diet.

I have felt amazing since last week and how could I not feel good with all the vegetables and the juicing?! Not only do I want to be healthier, but I would love to loose about 18-20 lbs. I lost 2.5 last week and am on the path to shedding what I want.

I am still running and if anything training harder. I would love to run another half marathon in the next couple months or so. I like goals and I love doing things I've never done just to see if I can so as part of my accountability I will be logging my meals and activity everyday. Not only will this help me stay on track, but I am hoping it may motivate some of you to do something new and break down that wall.

I never thought I would run a half marathon, go 90 days without spending any extra money, or give up my beloved bacon, but here I am. I am one mean contender when I focus on something! Watch out world!