A Fit Nurse

Posted by Alyssa Schomaker / Wednesday, July 23, 2014 / No comments / chocolate chips , cookie dough greek yogurt , honey , peanut butter , sea salt , vanilla extract

cookie dough greek yogurt

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Cookie Dough Greek Yogurt</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-46Drx_QFJCK7CmOykq6tvtDS0WmyKbXE-RdnhXjTfJRmW4WYOUdKR154cEGPq4bQvoMrQZ-6gHWnKSJT_6CuAa80Lzb06-0X1ByjEGswp98Xzv_K9qfWsV349cVA4ciNHdYQkTG86I/s1600/10308897_677135922357080_2069008355103737514_n.jpg" imageanchor="1" style="clear: right; color: #55d2ce; float: right; font-size: 14px; margin: 0px 0px 1em 1em; padding: 0px; text-decoration: none;"><img alt="Cookie Dough Greek Yogurt" border="0" height="370" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-46Drx_QFJCK7CmOykq6tvtDS0WmyKbXE-RdnhXjTfJRmW4WYOUdKR154cEGPq4bQvoMrQZ-6gHWnKSJT_6CuAa80Lzb06-0X1ByjEGswp98Xzv_K9qfWsV349cVA4ciNHdYQkTG86I/s1600/10308897_677135922357080_2069008355103737514_n.jpg" style="-webkit-box-shadow: transparent 0px 0px 0px !important; background: none !important; border: none !important; box-shadow: transparent 0px 0px 0px !important; margin: 0px; padding: 5px; position: relative;" title="" width="400" /></a><div class="pinit-wrapper" style="cursor: pointer; left: 509px; margin: 0px; opacity: 0; padding: 0px; position: absolute; top: 154px; visibility: visible; z-index: 9999;">
<a href="http://pinterest.com/pin/create/button/?url=http://www.jaclynstokes.com/2014/05/cookie-dough-greek-yogurt.html&media=https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI-46Drx_QFJCK7CmOykq6tvtDS0WmyKbXE-RdnhXjTfJRmW4WYOUdKR154cEGPq4bQvoMrQZ-6gHWnKSJT_6CuAa80Lzb06-0X1ByjEGswp98Xzv_K9qfWsV349cVA4ciNHdYQkTG86I/s1600/10308897_677135922357080_2069008355103737514_n.jpg&description=Cookie%20Dough%20Greek%20Yogurt" style="color: #55d2ce; display: block; margin: 0px; outline: none; padding: 0px; text-decoration: none;" target="_blank"><img class="pinimg" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfXXyo7bKndheoAlxIdk154ze6nfus2h9Vp4aED76mrKmRUR0j5GX7xkVzg6eUtmW9bwK5rOQhPgxHiWj2QpgxHi0we4BsS-84QF9-3L5Z-2Fp3-KD95OO7gLzS-gJ6AJs3r6kuickRvm-/s1600/pinterestx1_72.png" style="-webkit-box-shadow: none; background: transparent; border: 0px; box-shadow: none; margin: 0px; padding: 0px; position: relative;" title="Pin on Pinterest" /></a></div>
<span style="font-size: medium; margin: 0px; padding: 0px;">Cravings SWEETS at night?! <i class="_4-k1 img sp_IAa2ktb_meE sx_7a4a9a" style="background-image: url(https://fbstatic-a.akamaihd.net/rsrc.php/v2/yR/r/e_o94TChQjQ.png); background-position: -102px -946px; background-size: auto; display: inline-block; height: 16px; margin: 0px; padding: 0px; vertical-align: -3px; width: 16px;"></i></span><span style="font-size: medium; margin: 0px; padding: 0px;"><i style="margin: 0px; padding: 0px;">  </i>Try this </span></div>
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<span style="font-size: medium; margin: 0px; padding: 0px;">Cookie Dough Greek Yogurt! </span></div>
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<span style="font-size: medium; margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" /></span><span style="font-size: medium; margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" /></span></div>
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<span style="font-size: medium; margin: 0px; padding: 0px;">Just mix this into your non-fat plain greek yogurt:</span><br style="margin: 0px; padding: 0px;" /><span style="font-size: medium; margin: 0px; padding: 0px;"><br style="margin: 0px; padding: 0px;" /></span></div>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 19px; margin: 0px; padding: 0px;"><span style="font-size: medium; margin: 0px; padding: 0px;">1 tsp. of honey</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 19px; margin: 0px; padding: 0px;"><span style="font-size: medium; margin: 0px; padding: 0px;">1/4 tsp of vanilla extract</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 19px; margin: 0px; padding: 0px;"><span style="font-size: medium; margin: 0px; padding: 0px;">1 tbsp. of miniature chocolate chips</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; line-height: 19px; margin: 0px; padding: 0px;"><span style="font-size: medium; margin: 0px; padding: 0px;">A dash of sea salt</span></span></li>
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<span style="color: #141823; font-family: Helvetica, Arial, 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: medium; margin: 0px; padding: 0px;"><span style="line-height: 19px; margin: 0px; padding: 0px;">And enjoy this guilt-free treat!</span></span></div>
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chocolate chips, cookie dough greek yogurt, honey, peanut butter, sea salt, vanilla extract

cookie dough greek yogurt

Cookie Dough Greek Yogurt Cravings SWEETS at night?! Try this Cookie Dough Greek Yogurt! Just mix this into your ...

Posted by Alyssa Schomaker / Tuesday, July 22, 2014 / No comments / compassion , Determination , fitness goals , good advice , good habits , health and fitness , mental health , mental toughness , positive thinking

Mistakes, Losses & Disappointments

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<a href="http://mentalitywod.com/wp-content/uploads/2014/06/1795749_617292818339327_1006388009_n.jpg" style="border-bottom-style: dotted; border-bottom-width: 1px; box-sizing: border-box; color: #042fed; outline: 0px; text-decoration: none; word-wrap: break-word;"><img alt="1795749_617292818339327_1006388009_n" class="aligncenter size-medium wp-image-7294" height="225" src="http://mentalitywod.com/wp-content/uploads/2014/06/1795749_617292818339327_1006388009_n-300x225.jpg" style="border: 0px !important; box-sizing: border-box; display: block; height: auto; margin: 5px auto; max-width: 100%; word-wrap: break-word;" width="300" /></a></div>
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Mistakes, losses, disappointments, setbacks and failures. I really don’t like any of those words and don’t use them much at all.</div>
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Here’s why.</div>
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<li style="box-sizing: border-box; word-wrap: break-word;"><span style="box-sizing: border-box; letter-spacing: 0.05em; word-wrap: break-word;">Many people think about losses or failures as very negative events, and that can be very damaging to self-confidence.</span></li>
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But, when you view these experiences as valuable, helpful and necessary to your growth…then they don’t seem so damaging after all.</div>
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I love this quote</div>
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“I have not failed seven hundred times. I have not failed once. I have succeeded in proving that those seven hundred ways will not work. When I have eliminated all the ways that will not work, I will find that way that will work.” -Thomas Edison</div>
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You can make every experience work for you in a positive way.</div>
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Here’s how</div>
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1. After a loss, mistake or setback, think about reframing that event as a “stepping stone” to get you to where you want to go. You need that experience to make you better.</div>
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2. Write down at least 2 things you can learn from that experience that you can help you improve for next time.</div>

compassion, Determination, fitness goals, good advice, good habits, health and fitness, mental health, mental toughness, positive thinking

Mistakes, Losses & Disappointments

Mistakes, losses, disappointments, setbacks and failures. I really don’t like any of those words and don’t use them much at all. Here’s...

Posted by Alyssa Schomaker / Monday, July 21, 2014 / No comments / clean eating , cucumber , fun cooking , health and fitness , Healthy recipes , lifestyle , nutrition , real foods

15 Cool as a Cucumber Recipes That Refresh and Hydrate

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<span style="background-color: white; color: #525252; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px;">Nothing says fresh, crisp, clean and</span><span style="background-color: white; color: #525252; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px;"> </span><a href="http://www.brit.co/ice-ice-baby-5-creative-takes-on-the-ice-cube/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">hydrating</a><span style="background-color: white; color: #525252; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px;"> </span><span style="background-color: white; color: #525252; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px;">like </span><a href="http://www.brit.co/spike-your-sweets-cucumber-watermelon-shooters/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">cucumber</a><span style="background-color: white; color: #525252; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px;"> anything. They cure puffy eyes and are filled with important antioxidants that help keep</span><span style="background-color: white; color: #525252; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px;"> </span><a href="http://www.brit.co/homemade-face-scrub/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">skin</a><span style="background-color: white; color: #525252; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px;"> </span><span style="background-color: white; color: #525252; font-family: proxima-nova-n4, proxima-nova; font-size: 17px; letter-spacing: 0.02em; line-height: 30px;">looking fresh and our immune system strong. But you can do more with them than rub them all over your face and garnish your cocktails with them. You can eat them! Here are 15 ways to add more cukes to your life.</span></header><div class="post-content inner" style="border: 0px; color: #525252; font-family: proxima-nova-n4, proxima-nova; letter-spacing: 0.02em; margin: 0px 29px; padding: 0px; vertical-align: baseline;">
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<img alt="" class="alignnone size-large wp-image-644944" height="967" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Pineapple-Cucumber-Gazpacho-645x967.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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1. <a href="http://golubkakitchen.com/2013/04/pineapple-cucumber-gazpacho.html" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Pineapple Cucumber Gazpacho</a>: There is nothing that has ever looked so refreshing to eat in the history of food blogs than this twist on classic tomato-based gazpacho. All we need now is a sundress and a <a href="http://www.brit.co/woven-spring-hats/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;">floppy hat</a>. (via <a href="http://golubkakitchen.com/2013/04/pineapple-cucumber-gazpacho.html" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Galubka</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644939" height="928" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/cucumber-mint-noodles03-645x928.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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2. <a href="http://talesofakitchen.com/raw/cucumber-mint-noodles-with-ginger-dressing/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Cucumber Mint Noodles With Ginger Dressing</a>: This is a genius alternative to heavy pasta. From the cucumber noodles to the combination of ginger and mint, this is the light, crisp and satisfying dish you’ve been looking for. (via: <a href="http://talesofakitchen.com/raw/cucumber-mint-noodles-with-ginger-dressing/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Tales of a Kitchen</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644928" height="967" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Asian-Cucumber-Salad-645x967.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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3. <a href="http://blog.jchongstudio.com/2014/02/asian-cucumber-salad.html" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Asian Cucumber Salad</a>: If the kitchen isn’t your happy place, try this recipe. It’s super easy and impossible to mess up. (via <a href="http://blog.jchongstudio.com/2014/02/asian-cucumber-salad.html" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Jennifer Chong</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644946" height="903" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Refrigerator-Pickles-645x903.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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4. <a href="http://diaryofahealthnut.blogspot.com/2014/03/in-pickle.html" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Refrigerator Pickles</a>: No cucumber list could be complete without a pickle recipe. Dill pickles are totally doable in your own kitchen. Once you make your first batch, you will be hooked and most importantly, your friends will be totally impressed. (via <a href="http://diaryofahealthnut.blogspot.com/2014/03/in-pickle.html" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Diary of a Health Nut)</a></div>
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<img alt="" class="alignnone size-large wp-image-644934" height="429" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Chilled_avocado_soup_2-645x429.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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5. <a href="http://www.greenkitchenstories.com/cold-avocado-soup-ebook-giveaway/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Cold Avocado Cucumber Soup</a>: Serve this at your next brunch and watch your pals swoon. Creamy, light and totally flavorful from all of the fresh herbs, this one’s a keeper. (via <a href="http://www.greenkitchenstories.com/cold-avocado-soup-ebook-giveaway/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Green Kitchen Stories</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644945" height="812" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Quinoa-Sushi-1-8-7-2013-3-22-28-PM-645x812.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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6. <a href="http://thesmartcookieblog.com/quinoa-avocado-sushi/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Avocado Cucumber Quinoa Rolls</a>: Seaweed, quinoa and cucumbers all wrapped up together, this is a clean food party not to miss! The crunch of the cucumbers goes perfectly with the soft avocado and the grainy quinoa. (via <a href="http://thesmartcookieblog.com/quinoa-avocado-sushi/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">The Smart Cookie</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644947" height="928" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Stewed-lentils2-645x928.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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7. <a href="http://messykitchenstories.com/blog/stewed-lentils-with-yogurt-and-cucumbers/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Stewed Lentils With Yogurt and Cucumber</a>: Cucumbers can be the star of the show, or they can be the perfect complement to a dish, like in this recipe where they play second fiddle to the spices, including cumin, turmeric and ginger. (via <a href="http://messykitchenstories.com/blog/stewed-lentils-with-yogurt-and-cucumbers/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Messy Kitchen Stories</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644937" height="430" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Cucumber-Avocado-Salad-with-Carrot-Dressing-645x430.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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8. <a href="http://thescrumptiouspumpkin.com/2013/07/10/avocado-cucumber-salad-with-carrot-sesame-dressing/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Avocado Cucumber Salad With Carrot Sesame Dressing</a>: Avocados and cucumbers are quite the pair. The creamy nature of avocados paired with the crispiness of cucumbers brings perfect balance to this plate. Throw carrot sesame dressing in the mix and you’ve reached the pinnacle of perfection. (via <a href="http://thescrumptiouspumpkin.com/2013/07/10/avocado-cucumber-salad-with-carrot-sesame-dressing/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">The Scrumptious Pumpkin</a>)</div>
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<img alt="" class="alignnone size-full wp-image-651085" height="968" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/04/cucumber_sesame_sauce.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" title="cucumber_sesame_sauce" width="645" /></div>
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9. <a href="http://www.goboroot.com/smashed-cucumbers-with-sesame-sauce/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Fresh Cucumbers With Sesame Sauce</a>: Cool enough to grow your own cukes? This one’s for you! And if you’ve got a big crop this year, don’t fret. This salad can keep in the fridge for up to three weeks. (via <a href="http://www.goboroot.com/smashed-cucumbers-with-sesame-sauce/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Gobo Root</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644938" height="903" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Cucumber-Hummus-Avocado-Toast-5-645x903.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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10. <a href="http://www.kitchentreaty.com/cucumber-hummus-avocado-toast/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Cucumber Hummus Avocado Toast</a>: This proves our theory about cucumbers and avocados. Not only is this a super healthy snack, it is insanely easy to make and totally satisfying to eat. (via <a href="http://www.kitchentreaty.com/cucumber-hummus-avocado-toast/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Kitchen Treaty</a>)</div>
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<img alt="" class="alignnone size-full wp-image-644948" height="860" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/sushi-chopsticks-e1396317620113.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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11. <a href="http://pickledplum.com/cucumber-vegetable-maki-rolls-recipe/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Cucumber Vegetable Maki Rolls</a>: We’ve heard of putting cucumbers in nori rolls but nori rolls in cucumbers? We love it! (via <a href="http://pickledplum.com/cucumber-vegetable-maki-rolls-recipe/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Pickled Plum</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644936" height="860" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Cucumber-Raspberry-Salad-645x860.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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12. <a href="http://healthfullyeverafter.co/blog/2014/3/13/cucumber-raspberry-salad" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Raspberry Cucumber Salad</a>: This is a super light salad that will leave you refreshed and ready for your swimsuit, a towel, an umbrella and a good book. (via <a href="http://healthfullyeverafter.co/blog/2014/3/13/cucumber-raspberry-salad" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Healthfully Ever After</a>)</div>
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<img alt="" class="alignnone size-full wp-image-644941" height="429" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Cuucmber-Dill-Salad-e1396387227794.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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13. <a href="http://thehonoursystem.com/2013/06/19/cucumber-red-onion-salad-with-dill/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Cucumber and Red Onion Salad With Dill</a>: You can throw this together in no time at all. Use it to lighten up a hearty meal. (via <a href="http://thehonoursystem.com/2013/06/19/cucumber-red-onion-salad-with-dill/" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">The Honour System</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644943" height="483" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Minty-Chilled-Cucumber-Soup-645x483.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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14. <a href="http://swissmissinthekitchen.blogspot.ch/2013/07/minty-chilled-cucumber-soup.html" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Minty Chilled Cucumber Soup</a>: This is waiting to be the starter at your next backyard get-together. (via <a href="http://swissmissinthekitchen.blogspot.ch/2013/07/minty-chilled-cucumber-soup.html" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Swiss Miss in the Kitchen</a>)</div>
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<img alt="" class="alignnone size-large wp-image-644935" height="430" src="http://static.brit.co.s3.amazonaws.com/wp-content/uploads/2014/03/Crunchy-Creamy-Cucumber-Avocado-Salad-645x430.jpg" style="border: none; display: block; height: auto; margin: 0px; max-height: none; max-width: 100%; min-height: 0px; min-width: 0px; outline: none; padding: 0px; vertical-align: baseline; width: auto;" width="645" /></div>
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15. <a href="http://food52.com/recipes/21569-crunchy-creamy-cucumber-avocado-salad" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Crunchy Creamy Cucumber Avocado Salad</a>: We leave you with one more avo/cuke combo. This one is complemented with fresh lime and mint. Your guests will be asking for the recipe, we practically guarantee it. (via <a href="http://food52.com/recipes/21569-crunchy-creamy-cucumber-avocado-salad" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">Food52</a>)</div>
<span style="font-size: xx-small; line-height: 30px; text-transform: uppercase;">SHARED FROM WWW.BRIT.CO BY <a href="http://www.brit.co/author/mpatrick/" rel="author" sl-processed="1" style="-webkit-font-smoothing: subpixel-antialiased; border: 0px; color: #00a5b2; margin: 0px; outline: none; padding: 0px; text-decoration: none; vertical-align: baseline;" title="View all posts by Molly Patrick">MOLLY PATRICK</a> ON </span><time class="entry-date" datetime="2014-04-20T20:50:19+00:00" pubdate="" style="border: 0px; line-height: 30px; margin: 0px; padding: 0px; text-transform: uppercase; vertical-align: baseline;"><span style="font-size: xx-small;">APRIL 20, 20</span></time></div>

clean eating, cucumber, fun cooking, health and fitness, Healthy recipes, lifestyle, nutrition, real foods

15 Cool as a Cucumber Recipes That Refresh and Hydrate

Nothing says fresh, crisp, clean and hydrating like cucumber anything. They cure puffy eyes and are filled with important antioxidan...

Posted by Alyssa Schomaker / Sunday, July 20, 2014 / No comments /

clean eating tips to live a healthy lifestyle

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Clean Eating Tips That Worked for ME</h3>
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This week I hosted a conference call for all of my challenge groups.  It seems as though exercising is a fairly easy task to accomplish but eating the correct amount of foods and what exactly to eat are the most difficult things for people to master.  So in an effort to ensure that everyone in my challenge groups have all the tools they need to succeed I decided to hold this free call to share my advice on what has worked for me.<br />For those that missed the call here is a re cap of the evenings discussion!<br /><br /><div class="MsoNormal" style="margin: 0in 0in 10pt;">
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<a href="http://t0.gstatic.com/images?q=tbn:ANd9GcRzuZ3X8LeH3QISgUyHpjeJ7qHZJIyaZik4wrbwJvDj7unwtLIIcZFQbKc" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" src="http://t0.gstatic.com/images?q=tbn:ANd9GcRzuZ3X8LeH3QISgUyHpjeJ7qHZJIyaZik4wrbwJvDj7unwtLIIcZFQbKc" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" /></a></div>
<v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f"><span style="font-family: Calibri;"><v:stroke joinstyle="miter"><v:formulas><v:f eqn="if lineDrawn pixelLineWidth 0"><v:f eqn="sum @0 1 0"><v:f eqn="sum 0 0 @1"><v:f eqn="prod @2 1 2"><v:f eqn="prod @3 21600 pixelWidth"><v:f eqn="prod @3 21600 pixelHeight"><v:f eqn="sum @0 0 1"><v:f eqn="prod @6 1 2"><v:f eqn="prod @7 21600 pixelWidth"><v:f eqn="sum @8 21600 0"><v:f eqn="prod @7 21600 pixelHeight"><v:f eqn="sum @10 21600 0"></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:f></v:formulas><v:path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f"><o:lock aspectratio="t" v:ext="edit">First and foremost, if you do not own a copt of <em><strong><a href="http://www.blogger.com/goog_257763227" style="color: #888888; text-decoration: none;">"</a></strong></em></o:lock></v:path></v:stroke></span></v:shapetype><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><em><strong><a href="http://www.amazon.com/Eat-Clean-Diet-Recharged-Lasting-Better/dp/1552100677" style="color: #888888; text-decoration: none;" target="_blank">Eat Clean Recharged"</a></strong></em> by Tosca Reno go out and get your copy now.  It not only tells you exactly how to get started eating clean but it really gives you the history behind why eating clean is the most beneficial for your body.  There are so many areas that Tosca touches upon in the book that were like "ah ha" moments for me!</span></div>
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<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Portion sizes-</strong> Tosca's strategy does not count calories or points.  Instead you are guided by simply following correct portion sizes and pairing the correct foods together.  So it is very easy to stick to the correct plan because you don't need any fancy sliders to figure out your calories or scales to measure your food.  A serving of protein is the palm of your hand.  A serving of complex carbohydrates such as apples, oranges, veggies is 2 cupped handfuls and a serving of starchy carbs is the size of 1 cupped handful.</span></div>
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<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">If you follow the correct portion sizes you will stay on track and are less likely to over indulge.  I literally measure out my blueberries in the morning for my oatmeal by scooping out 2 hanfuls and tossing into the oatmeal.</span></div>
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<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">D</span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">rink a large glass of warm lemon water when you first wake up before you eat breakfast.  Lemon water is a natural detox and it also jump starts your metabolism in the am.  I use a lemon squeezer and squeeze an entire lemon into my cup and fill to the top with warm tap water.  Then, I do not allow myself to eat breakfast until the entire glass of water is gone. </span></div>
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<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><em>Tip:  Lemons tend to go bad quickly so to get the most out of your lemons, squeeze all of the juice into ice cube trays and then just pop them out and go each morning!</em></span></div>
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<span style="font-family: Symbol; font-size: 12pt; line-height: 18.399999618530273px;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Get a lunch tote-</strong> 31 sells these great lunch totes that are perfect for packing healthy snacks and meals.  On Sunday I always sit down and plan out my meals for the week.  I make my grocery list and then I cut up fruits and veggies and portion into serving sizes for the week.  I measure out hummus, all natural PB and nuts as my proteins to pair with my fruits and veggies.  Then, if I am out doing errands I always pack a snack and even an extra one!  I always throw in my shaker cup and shakeology because you can always find water somewhere!  The, I am never stranded and starving!  I will never let myself get to the ravenous stage where I eat everything in sight!  This has been my saving grace when there were no healthy alternatives at a funtion as well.</span></div>
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<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Carry a refillable bottle with water everywhere you go.</strong>  You can add lime, lemon, cucumber and strawberries to your water to give it flavor.  NO SODA OR JUICE!  I'm telling you that it's full of empty calories and you are not going to lose the weight if you drink soda or juice!  Just WATER!</span><br /><span style="font-family: Symbol; font-size: 12pt; line-height: 18.399999618530273px;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Drink green tea</strong> when you are hungry, I noticed that it helps with my cravings especially in the late afternoon or evening!</span><br /><br /><span style="font-family: Cambria;">Are you the type of person that needs something sweet after dinner?  I always grew up needing to have dessert following my meal.  <span style="font-size: 12pt; line-height: 18.399999618530273px;">For dinner I will cut up a bowel of fruit and leave it on the table for something sweet after dinner for the rest of the family.  I usually don’t eat it unless I can’t resist.<o:p></o:p></span></span></div>
<span style="font-family: Symbol; font-size: 12pt; line-height: 18.399999618530273px;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong><span style="font-family: 'Times New Roman';">B</span>uy in bulk,</strong> I go to McGinnis and sisters and buy their 10lb bag of chicken and cut it up into palm size pieces and freeze.  It is better to buy fresh produce than frozen.  Especially in chicken they infuse it with salt water as a preservative.  So instead, buy the 10lbs bags when they are on sale and then portion out palm size pieces for your entire family freeze and voila you have no additives chicken for later!</span><br /><br /><span style="font-family: Cambria;">Another thing that I do all the time is c<span style="font-size: 12pt; line-height: 18.399999618530273px;">ook extra chicken for your lunches on Sunday or whatever day you are going to use as your prep day.  That way you can slice it up and put it in a tupperware and pull out for salads or wraps for the rest of the week.</span></span><br /><span style="font-family: Symbol; font-size: 12pt; line-height: 18.399999618530273px;"><span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"> </span></span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Also, cook extra for dinner and place in containers for lunches throughout the week.</span><br /><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">You can replace any foods so long as you replace a complex carb with another complex carb ect.  So if you don't like banana's replace them with an apple.  If you don't like almonds replace with all natural pb!<o:p></o:p></span><br /><br /><div align="center" class="MsoNormal" style="margin: 0in 0in 10pt; text-align: center;">
<b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">BODY BEAUTIFUL/BODY HEALTH FORMULA<o:p></o:p></span></b></div>
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<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><em>80% nutrition + 10% exercise + 10% genetics = body beautiful/body health<o:p></o:p></em></span></div>
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<b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">EAT CLEAN PRINCIPLES</span></b><br /><div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Eat six small meals a day</strong>.  Eat every two-and-a-half to three hours.  I literally set the timer on my watch to remind me when to eat!  Now that I have been doing it for so long my body just tells me that its time to eat!  My husband always jokes that I eat non stop all day long!  And I DO!!!  </span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Eat breakfast everyday, within an hour of rising.</strong>  So give or take when you exercise.  I exercise first thing in the morning and I don't eat before hand.  I workout, drink my results and recovery drink, grab a shower and then make breakfast.  I always have a warm glass of lemon water each morning as my wake up and detox!  I squeeze 1/2 or a whole lemon into a glass of warm water.  I make it a rule that I cannot eat my breakfast until I drink the entire glass of water.</span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">3.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Eat a combination of lean protein and complex carbohydrates at each meal.</strong>  A lean protein would be your plain unsalted nuts, almond butter, all natural peanut butter, white meat such as chicken and fish.  A complex carb is your fruits and veggies such as bananas, apples, oranges, cucumbers, carrots, tomoatoes just to name a few.  </span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">4.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Eat sufficient (two or three servings) of healthy fats every day (evoo, avocado)</strong></span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">5.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Drink two to three liters of water each day.</strong>  I make this a MUST!  If you want to lose weight then you must drink a lot of water each and everyday.  If you do not drink enough water you body actually holds onto water weight.  Drinking water speeds up your metabolism and helps you lose weight.</span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>6.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-weight: normal; line-height: normal;">      </span></strong></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Carry a cooler packed with clean foods.</strong>  I seriously cannot leave the house without my 31 cooler bag.  Even if I am pretty certain that I am going to be home before my next snack or meal I still throw in an apple and a handful of unsalted almonds and a bottle of water.  It is super easy to throw in a packet of shakeology and your shaker cup.  Then you are never left scrounging for a meal or a drive through to go to.  you always have a healthy snack or meal to hold you over!  </span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>7.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-weight: normal; line-height: normal;">      </span></strong></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Depend on fresh fruits and vegetables for fiber, vitamins, nutrients and enzymes.</strong>  Limit your starchy complex carbs to two to four servings each day.  I suggest not relying to heavily on juices.  I would aim to get your servings of fruits and veggies each day from actulaly eating them.  This way you get the added fiber from the skins of the fruits!  Juices more often than not have added sugars and additives that our bodies do not need.</span><br /><strong><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">8.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-weight: normal; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Adhere to proper portion sizes.<o:p></o:p></span></strong></div>
<br /><b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">PORTION SIZES<o:p></o:p></span></b><br /><div class="separator" style="clear: both; text-align: center;">
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<br /><v:shape alt="imagesCADDD2UP.jpg" id="Picture_x0020_1" o:spid="_x0000_s1028" style="height: 78.45pt; margin-left: 375.3pt; margin-top: 81.2pt; position: absolute; visibility: visible; width: 83.6pt; z-index: -3;" type="#_x0000_t75" wrapcoords="-388 0 -388 21063 21703 21063 21703 0 -388 0"><span style="font-family: Calibri;"><w:wrap type="tight"></w:wrap></span></v:shape><b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Protein:</span></b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">  palm of one hand</span><br /><b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Starchy complex carbohydrates:</span></b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">  What can fit into one cupped hand</span><br /><div class="separator" style="clear: both; text-align: center;">
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<b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Complex Carbohydrates from fruits and vegetables:</span></b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">  What can fit into two cupped hands together</span><br /><b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Healthy Fats:</span></b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">  One scant handful of nuts, 1 to 2 tbsp of oil.</span><br /><br /><b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">TOP 10 THINGS TO AVOID</span></b><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"> <strong>Sugar, white flour and over processed foods.</strong>  Bread at the bread table when you are out to eat.  Especially when I was trying to lose the weight I would avoid bread at all costs.  I even avoided ezekiel bread or most starchy carbs.</span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;"><strong>      </strong></span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Artificial sugars-</strong> NO STEVIA OR EQUAL OR SWEET N LOW ARE NOT GOOD FOR YOU!  I reccomend Agave nectar and honey if you need to sweeten something.  Even then I still think you should use it sparingly.  Again, sugar is addictive and the more you have the more your body will crave it!</span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">3.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Sugar-</strong>loaded beverages such as soda and juice- NONE, ZILCH ZERO!!</span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">4.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Super sizing your  meals or portions-</strong> If you are at a restaurant always ask for a box and take half of it home!  Restaurants are known for their oversized portions.  Even if it's a healthy meal that does not give you permission to throw your rules out the window!  You can eat the right kinds of foods and have to much and still not see results.</span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">5.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Alcohol, try your best to limit.</strong>  My rule of thumb is for every alcoholic drink that you consume you must have 1 full glass of water!  </span><br /><span style="font-family: Cambria;">Alcohol is full of sugar and empty calories so you need to ask yourself,  is this short term sacrifice of drinking worth the long term results of me feeling amazing in my body and having the confidence to put myself out there!</span><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW3wJBgTMPvpxps04fk1QJ0_uc1ReAUqvrABXFenz_3Rv1AUzBvJlaIiVMl9bME1ZmtlY4PqUI3J9Ji9EofT1t1UuN-NAFxQw2mRE2n0C4CYrhWs2wdI68Sk5XXFTQyUnl8IOosIkmrs0/s1600/soda.png" imageanchor="1" style="clear: right; color: #888888; float: right; margin-bottom: 1em; margin-left: 1em; text-decoration: none;"><img border="0" height="294" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW3wJBgTMPvpxps04fk1QJ0_uc1ReAUqvrABXFenz_3Rv1AUzBvJlaIiVMl9bME1ZmtlY4PqUI3J9Ji9EofT1t1UuN-NAFxQw2mRE2n0C4CYrhWs2wdI68Sk5XXFTQyUnl8IOosIkmrs0/s320/soda.png" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; border: 1px solid rgb(255, 255, 255); box-shadow: rgba(0, 0, 0, 0.0980392) 1px 1px 5px; padding: 5px; position: relative;" width="320" /></a><div class="pinit-wrapper" style="cursor: pointer; left: 506px; opacity: 0; position: absolute; top: 3539.546875px; visibility: visible; z-index: 9999;">
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<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">6.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Chemically charged foods-</strong> So this mean smart ones, lean cuisines or any other processed meals.  Take a look at the labels on your food.  If there are more than 3 ingredients and you don't understand what they are then you probally shouldn't buy it!</span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">7.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Foods containing preservatives</strong></span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">8.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Artificial foods such as processed cheese slices-</strong> I very rarely eat a piece of cheese.  I tend to choose feta cheese if I go that route!  Once again your body holds onto bad fats!</span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">9.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"><strong>Saturated and trans fats</strong></span><br /><strong><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">10.<span style="font-family: 'Times New Roman'; font-size: 7pt; font-weight: normal; line-height: normal;">  </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Anti foods, calorie dense foods with no nutritional value.<o:p></o:p></span></strong></div>
<b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">TOP 5 WAYS TO MAKE EATING CLEAN EASIER FOR YOU<o:p></o:p></span></b><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"> Pack a cooler everyday<o:p></o:p></span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Carry a water bottle everywhere<o:p></o:p></span><br /><div style="clear: both; text-align: center;">
<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">3.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Make a shopping list and stick to it- I grocery shop for 2 weeks at a time.  I sit down with my white board, grocery list and recipes and plan out my meals so that my entire family can follow the same eating schedule.  It works and we are all happy!</span></div>
<span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">4.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Prepare planned leftovers</span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">5.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Keep your pantry stocked with staples.  Staples in my pantry are plain unsalted rice cakes, all natural peanut butter, almonds, cashews, raisins, flaxseed, and olive oil!  If I run out of fresh fruits and veggies I turn to rice cakes with peanut butter and raisins!</span><br /><br /><b><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">TOP FIVE EXERCISE TIPS<o:p></o:p></span></b><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">1.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;"> Set realistic goals for yourself-weekly, monthly and yearly.<o:p></o:p></span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">2.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Train all of your major muscle groups, arms shoulders, chest, back, legs and abs.<o:p></o:p></span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">3.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Challenge yourself-vary your routine every few weeks.<o:p></o:p></span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">4.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Keep cardio fun-try new activities<o:p></o:p></span><br /><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">5.<span style="font-family: 'Times New Roman'; font-size: 7pt; line-height: normal;">      </span></span><span style="font-family: Cambria, serif; font-size: 12pt; line-height: 18.399999618530273px;">Stay focused-put your mind into your muscle.<o:p></o:p></span><br /><br /><span style="line-height: 24.639999389648438px;">If you would like more information on how you can transform your lifestyle with eating clean please message me at schomakeralyssa@gmail.com</span><span style="line-height: 24.639999389648438px;"> or send me a friend request on facebook at http://www.facebook.com/alyssaschomakerfitness</span></div>

clean eating tips to live a healthy lifestyle

Clean Eating Tips That Worked for ME This week I hosted a conference call for all of my challenge groups. It seems as though exerc...

Posted by Alyssa Schomaker / Thursday, July 17, 2014 / No comments / clean eating , healthy breakfast , healthy desserts , Healthy recipes , healthy snacks , nutrition , super foods

Nutritional Benefits of Chia Seeds + Chia Seed Pudding Recipe!!

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<span style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;"><span style="color: #e06666; font-size: large;">Chia Seed Pudding</span></span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;"><br /></span><span style="color: #e06666;"><br style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;" /><span style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;">Ingredients</span></span><br />
<span style="color: #e06666;"><br style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;" /></span><span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1 cup vanilla-flavored unsweetened almond milk</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1 cup plain low-fat (2 percent) Greek yogurt</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">2 tablespoons pure maple syrup (preferably grade B), plus 4 teaspoons for serving</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1 teaspoon pure vanilla extract</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">Kosher salt</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1/4 cup chia seeds</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1 pint strawberries, hulled and chopped</span><br />
<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">1/4 cup sliced almonds, toasted</span><br />
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<span style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;"><span style="color: #e06666;">Directions</span></span><br />
<span style="color: #e06666;"><br style="background-color: #efece3; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; line-height: 13px;" /></span><span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">In a medium bowl, gently whisk the almond milk, yogurt, 2 tablespoons maple syrup, the vanilla and 1/8 teaspoon salt until just blended. Whisk in the chia seeds; let stand 30 minutes. Stir to distribute the seeds if they have settled. Cover and refrigerate overnight.</span><br />
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<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">The next day, in a medium bowl, toss the berries with the remaining 4 teaspoons maple syrup. Mix in the almonds.</span><br />
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<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">Spoon the pudding into 4 bowls or glasses; mound the berry mixture on top and serve.</span><br />
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<span style="background-color: #efece3; color: #1c1c1c; font-family: 'Lucida Grande', Helvetica, Arial, sans-serif; font-size: 13px; line-height: 13px;">Photograph by Kana Okada</span><br />
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<span style="color: #e06666;">11 Proven Health Benefits of Chia Seeds (No. 3 is Best)</span></h1>
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<span style="color: #555555; font-family: Arial, Helvetica, sans-serif; font-size: xx-small; line-height: 23px;">By </span><a href="http://authoritynutrition.com/about/" style="color: #555555; font-family: Arial, Helvetica, sans-serif; font-size: x-small; line-height: 23px; text-decoration: none;">Kris Gunnars</a><span style="color: #555555; font-family: Arial, Helvetica, sans-serif; font-size: xx-small; line-height: 23px;"> </span></h1>
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<div style="color: #111111; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; margin-bottom: 20px; padding: 0px;">
<span class="wptouch-shortcode-non-mobile"><img alt="Woman Holding Something in Her Hands" class="alignright size-full wp-image-3888" src="http://authoritynutrition.com/wp-content/uploads/2014/06/woman-holding-something-in-her-hands.jpg" style="display: block; float: right; height: 383px; margin: 0px 0px 10px 15px; max-width: 100%; width: 240px;" /></span>Chia seeds are among the healthiest foods on the planet.</div>
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They are loaded with nutrients that can have important benefits for your body and brain.</div>
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Here are 11 health benefits of chia seeds that are supported by human studies.</div>
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<span style="color: #e06666;">1. Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories</span></h2>
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Chia seeds are tiny black seeds from the plant<a href="http://en.wikipedia.org/wiki/Salvia_hispanica" style="color: #0000ee; text-decoration: none;" target="_blank">Salvia Hispanica</a>, which is related to the mint.</div>
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This plant grows natively in South America.</div>
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Chia seeds were an important food for the Aztecs and Mayans back in the day.</div>
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They prized them for their ability to provide sustainable energy… in fact, “chia” is the ancient Mayan word for “strength.”</div>
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Despite their ancient history as a dietary staple, only recently did chia seeds become recognized as a modern day superfood.</div>
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In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.</div>
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<strong>This is what chia seeds look like:</strong></div>
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<img alt="Chia Seeds In A Bowl" class="aligncenter size-full wp-image-3876" height="367" src="http://authoritynutrition.com/wp-content/uploads/2014/06/chia-seeds-in-a-bowl.jpg" style="display: block; height: auto; margin: 0px auto 10px; max-width: 100%;" width="580" /></div>
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Don’t be fooled by the size… these tiny seeds pack a <strong>powerful</strong> nutritional punch.</div>
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A 1 ounce (28 grams) serving of chia seeds contains (<a href="http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2" style="color: #0000ee; text-decoration: none;" target="_blank">1</a>, <a href="http://ndb.nal.usda.gov/ndb/foods/show/3655?qlookup=chia&fg=&format=&man=&lfacet=&max=25&new=1" style="color: #0000ee; text-decoration: none;" target="_blank">2</a>):</div>
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<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Fiber:</strong> 11 grams.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Protein:</strong> 4 grams.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Fat:</strong> 9 grams (5 of which are Omega-3s).</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Calcium:</strong> 18% of the RDA.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Manganese:</strong> 30% of the RDA.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Magnesium:</strong> 30% of the RDA.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;"><strong>Phosphorus:</strong> 27% of the RDA.</li>
<li style="background-image: url(http://authoritynutrition.com/wp-content/uploads/2012/12/bullet.png); background-repeat: no-repeat; font-family: Georgia, 'Times New Roman', Times, serif; font-size: 16px; line-height: 25px; list-style-type: none !important; margin: 0px 0px 0px 30px; padding: 0px 0px 0px 2em;">They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.</li>
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This is particularly impressive when you consider that this is just a single <strong>ounce</strong>, which supplies only 137 <a href="http://authoritynutrition.com/debunking-the-calorie-myth/" style="color: #0000ee; text-decoration: none;">calories</a> and one gram of digestible carbohydrate!</div>
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Just so that we’re all on the same page, 1 ounce equals 28 grams, or about 2 tablespoons.</div>
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Interestingly… if you subtract the fiber, which may not end up as usable calories for the body, chia seeds only contain 101 calories per ounce.</div>
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This makes them one of the world’s <strong>best</strong> sources of several important nutrients, calorie for calorie.</div>
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To top things off, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of <a href="http://authoritynutrition.com/6-shocking-reasons-why-gluten-is-bad/" style="color: #0000ee; text-decoration: none;">gluten</a>.</div>
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<strong>Bottom Line:</strong> Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, Omega-3 fatty acids and various micronutrients.</div>
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<span style="color: #e06666;">2. Chia Seeds Are Loaded With Antioxidants</span></h2>
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<img alt="Chia Seeds in Glass Bowl" class="alignright size-full wp-image-3889" height="125" src="http://authoritynutrition.com/wp-content/uploads/2014/06/chia-seeds-in-glass-bowl.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="220" /></div>
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Another area where chia seeds shine is in their high amount of antioxidants (<a href="http://www.ncbi.nlm.nih.gov/pubmed/24811150" style="color: #0000ee; text-decoration: none;" target="_blank">3</a>, <a href="http://link.springer.com/article/10.1007%2FBF02542169" style="color: #0000ee; text-decoration: none;" target="_blank">4</a>).</div>
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These <a href="http://en.wikipedia.org/wiki/Antioxidant" style="color: #0000ee; text-decoration: none;" target="_blank">antioxidants</a> protect the sensitive fats in the seeds from going rancid (<a href="http://www.sciencedirect.com/science/article/pii/S0308814607008709" style="color: #0000ee; text-decoration: none;" target="_blank">5</a>).</div>
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Although antioxidant <em>supplements</em> are not very effective, getting antioxidants from<em>foods</em> can have positive effects on health (<a href="http://jnci.oxfordjournals.org/content/99/10/742.full" style="color: #0000ee; text-decoration: none;" target="_blank">6</a>).</div>
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Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer (<a href="http://www.pnas.org/content/90/17/7915.short" style="color: #0000ee; text-decoration: none;" target="_blank">7</a>, <a href="http://ajcn.nutrition.org/content/53/1/373S.short" style="color: #0000ee; text-decoration: none;" target="_blank">8</a>).</div>
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There are some claims online about chia seeds having more antioxidants than blueberries, but I was unable find a study to verify this claim.</div>
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<strong>Bottom Line:</strong> Chia seeds are high in antioxidants that help to protect the delicate fats in the seeds. They also have various benefits for health.</div>
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<span style="color: #e06666;">3. Almost All The Carbs in Them Are Fiber</span></h2>
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<img alt="Wooden Spoon With Chia Seeds" class="alignright size-full wp-image-3891" height="247" src="http://authoritynutrition.com/wp-content/uploads/2014/06/wooden-spoon-with-chia-seeds.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="190" /></div>
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Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of “carbohydrate.”</div>
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However… 11 of those grams are <a href="http://authoritynutrition.com/why-is-fiber-good-for-you/" style="color: #0000ee; text-decoration: none;">fiber</a>, which isn’t digested by the body.</div>
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Fiber doesn’t raise blood sugar, doesn’t require insulin to be disposed of and therefore shouldn’t count as a<a href="http://authoritynutrition.com/how-many-carbs-per-day-to-lose-weight/" style="color: #0000ee; text-decoration: none;">carb</a>.</div>
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The <strong>true</strong> carb content is only 1 gram per ounce, which is very low. This makes chia a <a href="http://authoritynutrition.com/low-carb-diet-meal-plan-and-menu/" style="color: #0000ee; text-decoration: none;">low-carb</a> friendly food.</div>
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Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach (<a href="http://www.sciencedirect.com/science/article/pii/S0023643808001345" style="color: #0000ee; text-decoration: none;" target="_blank">9</a>).</div>
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Theoretically, this should increase fullness, slow absorption of your food and help you <a href="http://authoritynutrition.com/7-ways-to-lose-weight-without-counting-calories/" style="color: #0000ee; text-decoration: none;">automatically</a> eat fewer calories.</div>
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Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your <a href="http://en.wikipedia.org/wiki/Gut_flora" style="color: #0000ee; text-decoration: none;" target="_blank">gut bugs</a> well fed is absolutely crucial for health (<a href="http://www.ncbi.nlm.nih.gov/pubmed/12583961" style="color: #0000ee; text-decoration: none;" target="_blank">10</a>).</div>
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Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.<br />
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<strong style="background-color: whitesmoke;">Bottom Line:</strong><span style="background-color: whitesmoke;"> </span><span style="background-color: whitesmoke;">Almost all of the carbohydrates in chia seeds are fiber. This gives them the ability to absorb 10-12 times their weight in water. Fiber also has various beneficial effects on health.</span></div>
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<span style="color: #e06666;">4. Chia Seeds Are High in Quality Protein</span></h2>
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<img alt="A Pile of Chia Seeds" class="alignright size-full wp-image-3892" height="130" src="http://authoritynutrition.com/wp-content/uploads/2014/06/a-pile-of-chia-seeds.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="230" /></div>
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Chia seeds contain a decent amount of <a href="http://authoritynutrition.com/how-much-protein-per-day/" style="color: #0000ee; text-decoration: none;">protein</a>.</div>
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By weight, they are about 14% protein, which is very high compared to most plants.</div>
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They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them (<a href="http://pubs.acs.org/doi/abs/10.1021/jf3034978" style="color: #0000ee; text-decoration: none;" target="_blank">11</a>, <a href="http://fst.sagepub.com/content/16/1/89.long" style="color: #0000ee; text-decoration: none;" target="_blank">12</a>).</div>
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Protein has all sorts of benefits for health. It is also the most weight loss friendly nutrient in the diet, <strong>by far</strong>.</div>
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A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50% (<a href="http://ajcn.nutrition.org/content/82/1/41.abstract" style="color: #0000ee; text-decoration: none;" target="_blank">13</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/20847729" style="color: #0000ee; text-decoration: none;" target="_blank">14</a>).</div>
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Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.</div>
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<strong>Bottom Line:</strong> Chia seeds are high in quality protein, much higher than most plant foods. Protein is the most weight loss friendly macronutrient and can drastically reduce appetite and cravings.</div>
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<span style="color: #e06666;">5. Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight</span></h2>
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<img alt="Overweight Woman Holding a Scale With Thumbs up" class="alignright size-medium wp-image-3545" height="300" src="http://authoritynutrition.com/wp-content/uploads/2014/04/overweight-woman-holding-a-scale-with-thumbs-up-176x300.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="176" /></div>
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Many health experts believe that chia seeds can help with weight loss.</div>
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The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food (<a href="http://www.hindawi.com/journals/ijfs/2014/241053/abs/" style="color: #0000ee; text-decoration: none;" target="_blank">15</a>).</div>
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There have been several studies on <a href="http://en.wikipedia.org/wiki/Glucomannan" style="color: #0000ee; text-decoration: none;" target="_blank">glucomannan</a>, a fiber that works in a similar way, showing that it can lead to weight loss (<a href="http://www.ncbi.nlm.nih.gov/pubmed/18031592" style="color: #0000ee; text-decoration: none;" target="_blank">16</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/6096282" style="color: #0000ee; text-decoration: none;" target="_blank">17</a>).</div>
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Then the protein in chia seeds could help to reduce appetite and food intake.</div>
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Unfortunately, when the effects of chia seeds on <a href="http://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/" style="color: #0000ee; text-decoration: none;">weight loss</a> have been studied, the results have been rather disappointing.</div>
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Although one study showed that chia seeds can reduce appetite, there was no significant effect on body weight (<a href="http://www.nature.com/ejcn/journal/v64/n4/full/ejcn2009159a.html" style="color: #0000ee; text-decoration: none;" target="_blank">18</a>).</div>
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In a study on 90 overweight people, 50 grams of chia seeds per day for 12 weeks had no effect on body weight or health markers (<a href="http://www.sciencedirect.com/science/article/pii/S027153170900089X" style="color: #0000ee; text-decoration: none;" target="_blank">19</a>).</div>
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In another 10 week study of 62 women, chia seeds had no effect on bodyweight but did increase the amount of Omega-3s in the blood (<a href="http://www.ncbi.nlm.nih.gov/pubmed/22830971" style="color: #0000ee; text-decoration: none;" target="_blank">20</a>).</div>
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Although <em>just</em> adding chia seeds to your diet is unlikely to affect your weight, I personally believe that they can be a useful addition.</div>
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A weight loss diet is about more than just adding or subtracting single foods. The entire diet counts, as well as other lifestyle behaviors like sleep and exercise.</div>
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When <strong>combined</strong> with a real food based diet and a <a href="http://authoritynutrition.com/5-simple-rules-for-amazing-health/" style="color: #0000ee; text-decoration: none;">healthy lifestyle</a>, I can definitely see how chia seeds could help with weight loss.</div>
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<strong>Bottom Line:</strong> Chia seeds are high in protein and fiber, both of which have been shown to aid weight loss. However, the studies on chia seeds have not noted any effects on weight.</div>
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<span style="color: #e06666;">6. Chia Seeds Are High in Omega-3 Fatty Acids</span></h2>
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Like flax seeds, chia seeds are very high in Omega-3 fatty acids.</div>
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<img alt="The Word Chia Spelled With Chia Seeds" class="aligncenter size-full wp-image-3893" height="308" src="http://authoritynutrition.com/wp-content/uploads/2014/06/the-word-chia-spelled-with-chia-seeds.jpg" style="display: block; height: auto; margin: 0px auto 10px; max-width: 100%;" width="580" /></div>
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In fact, chia seeds contain <strong>more Omega-3s than salmon</strong>, gram for gram.</div>
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However… it’s important to keep in mind that the Omega-3s in them are mostly<a href="http://en.wikipedia.org/wiki/Alpha-Linolenic_acid" style="color: #0000ee; text-decoration: none;" target="_blank">ALA</a> (Alpha Linolenic Acid), which is not as beneficial as you may think.</div>
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ALA needs to converted into the “active” forms, EPA and DHA, before it can be used by the body.</div>
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Unfortunately, humans are inefficient at converting ALA into the active forms. Therefore, plant Omega-3s tend to be vastly inferior to animal sources like fish (<a href="http://www.ncbi.nlm.nih.gov/pubmed/9637947" style="color: #0000ee; text-decoration: none;" target="_blank">21</a>).</div>
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Studies have shown that chia seeds (especially if they are milled) can increase blood levels of ALA and EPA, <strong>but not DHA</strong>… which is a problem (<a href="http://www.ncbi.nlm.nih.gov/pubmed/22830971" style="color: #0000ee; text-decoration: none;" target="_blank">20</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/22538527" style="color: #0000ee; text-decoration: none;" target="_blank">22</a>)</div>
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Because they don’t supply any <a href="http://en.wikipedia.org/wiki/Docosahexaenoic_acid" style="color: #0000ee; text-decoration: none;" target="_blank">DHA</a> (the most important Omega-3 fat), I think chia seeds are overrated as an Omega-3 source.</div>
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In order to get the DHA your body and brain desperately need… either eat fatty fish regularly, take fish oil, or take a <a href="http://www.amazon.com/gp/search/ref=as_li_qf_sp_sr_tl?ie=UTF8&camp=1789&creative=9325&index=aps&keywords=dha%20vegan&linkCode=ur2&tag=paleogatewayc-20&linkId=6C7JDF5BBE2H6YTP" style="color: #0000ee; text-decoration: none;" target="_blank">DHA supplement</a> if you are vegan or vegetarian.</div>
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<strong>Bottom Line:</strong> Chia seeds are very high in the Omega-3 fatty acid ALA. However, humans are not good at converting this into DHA, the most important Omega-3 fatty acid.</div>
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<span style="color: #e06666;">7. Chia Seeds May Improve Certain Blood Markers, Which Should Lower The Risk of Heart Disease and Type 2 Diabetes</span></h2>
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<img alt="Chia Seeds in a Heart Shaped Bowl" class="alignright size-full wp-image-3896" height="198" src="http://authoritynutrition.com/wp-content/uploads/2014/06/chia-seeds-in-a-heart-shaped-bowl.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="200" /></div>
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Given that chia seeds are high in fiber, protein and Omega-3s, they should be able to improve metabolic health.</div>
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This has been tested in several studies, but the results have been inconclusive.</div>
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In two studies, a diet with chia seeds, <a href="http://authoritynutrition.com/is-soy-bad-for-you-or-good/" style="color: #0000ee; text-decoration: none;">soy</a> protein, oats and nopal, has been shown to lower LDL cholesterol and triglycerides, increase HDL cholesterol and reduce inflammation (<a href="http://www.fasebj.org/content/28/1_Supplement/1035.8.short" style="color: #0000ee; text-decoration: none;" target="_blank">23</a>, <a href="http://www.ncbi.nlm.nih.gov/pubmed/22090467" style="color: #0000ee; text-decoration: none;" target="_blank">24</a>).</div>
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Because these studies also used other ingredients, nothing can be concluded about the chia seeds themselves.</div>
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Rat studies have also shown that chia seeds can lower triglycerides, raise HDL (the “good”) cholesterol and reduce inflammation, insulin resistance and belly fat (<a href="http://www.ncbi.nlm.nih.gov/pubmed/17356263" style="color: #0000ee; text-decoration: none;" target="_blank">25</a>,<a href="http://www.ncbi.nlm.nih.gov/pubmed/18492301" style="color: #0000ee; text-decoration: none;" target="_blank">26</a>).</div>
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However, a study that looked at just chia seeds did not note any improvements (<a href="http://www.ncbi.nlm.nih.gov/pubmed/22830971" style="color: #0000ee; text-decoration: none;" target="_blank">20</a>).</div>
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Overall… it is possible that chia seeds can improve these risk factors, but probably won’t have a major effect unless followed by other beneficial changes in the diet.</div>
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<strong>Bottom Line:</strong> The effects on cholesterol levels and other risk factors is inconclusive. Some studies show an effect, others do not.</div>
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<span style="color: #e06666;">8. They Are High in Many Important Bone Nutrients</span></h2>
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<img alt="Smiling Elderly Woman" class="alignright size-full wp-image-2771" height="237" src="http://authoritynutrition.com/wp-content/uploads/2013/08/smiling-elderly-woman.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="160" /></div>
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Chia seeds are high in several nutrients that are important for bone health.</div>
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This includes <a href="http://authoritynutrition.com/is-dairy-good-for-your-bones/" style="color: #0000ee; text-decoration: none;">calcium</a>, phosphorus, magnesium and protein.</div>
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The calcium content is particularly impressive… 18% of the RDA in a single ounce.</div>
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Gram for gram, this is higher than most dairy products.</div>
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Chia seeds may be considered an excellent source of calcium for people who don’t eat <a href="http://authoritynutrition.com/is-dairy-bad-or-good/" style="color: #0000ee; text-decoration: none;">dairy</a>.</div>
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<strong>Bottom Line:</strong> Chia seeds are high in calcium, magnesium, phosphorus and protein. All of these nutrients are essential for bone health.</div>
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<span style="color: #e06666;">9. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics</span></h2>
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<img alt="White Bowl Full of Chia Seeds" class="alignright size-full wp-image-3897" height="167" src="http://authoritynutrition.com/wp-content/uploads/2014/06/white-bowl-full-of-chia-seeds.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="220" /></div>
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The most successful application of chia seeds to date was in a study on type 2 diabetic patients</div>
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In this study, 20 diabetic patients received either 37 grams of chia seeds, or 37 grams of <a href="http://authoritynutrition.com/modern-wheat-health-nightmare/" style="color: #0000ee; text-decoration: none;">wheat</a> bran, for 12 weeks (<a href="http://care.diabetesjournals.org/content/30/11/2804.long" style="color: #0000ee; text-decoration: none;" target="_blank">27</a>).</div>
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When they got the chia seeds, they saw improvements in several important health markers.</div>
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Blood pressure went down by 3-6 mm/Hg and an inflammatory marker called <a href="http://www.docsopinion.com/health-and-nutrition/hscrp/" style="color: #0000ee; text-decoration: none;" target="_blank">hs-CRP</a> went down by 40%. A risk factor called vWF also decreased by 21%.</div>
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There was also a small drop in blood sugar, but it wasn’t statistically significant.</div>
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Given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, but this needs to be confirmed in studies.</div>
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<strong>Bottom Line:</strong> A study in type 2 diabetics showed that chia seeds can significantly lower blood pressure and a marker for inflammation.</div>
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<span style="color: #e06666;">10. Chia Seeds Can Improve Exercise Performance as Much as a Sports Drink</span></h2>
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<img alt="Man With Sports Drink" class="alignright size-full wp-image-2457" height="290" src="http://authoritynutrition.com/wp-content/uploads/2013/04/man-with-sports-drink.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="180" /></div>
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Legend has it that the Aztecs and Mayans used chia seeds to fuel performance back in the day.</div>
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There is one recent study suggesting that this may be effective…</div>
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In this study, 6 participants “<a href="http://en.wikipedia.org/wiki/Carbohydrate_loading" style="color: #0000ee; text-decoration: none;" target="_blank">carb loaded</a>” with either gatorade, or a mix of half gatorade/half chia seeds (<a href="http://www.ncbi.nlm.nih.gov/pubmed/21183832" style="color: #0000ee; text-decoration: none;" target="_blank">28</a>).</div>
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Then they ran for an hour on a treadmill, followed by a timed 10 kilometer long run.</div>
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There was no difference between the two groups.</div>
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In other words, replacing half of the gatorade with chia seeds did not reduce the performance of the athletes, indicating that chia seeds were of some use.</div>
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According to this study, chia seeds can help athletes “carb load” for endurance events, while increasing their intake of nutrients and decreasing their intake of<a href="http://authoritynutrition.com/how-much-sugar-per-day/" style="color: #0000ee; text-decoration: none;">sugar</a>.</div>
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However, I’d personally like to see some larger studies on this. Given that most of the carbs in chia seeds are fiber, it doesn’t make much sense that they could be used for carb loading.</div>
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<strong>Bottom Line:</strong> One small study shows that chia seeds can partly replace gatorade as a way of carb loading for endurance athletes, but this needs to be studied more.</div>
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<span style="color: #e06666;">11. Chia Seeds Are Easy to Incorporate Into Your Diet</span></h2>
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<img alt="Chia Seed Pudding" class="alignright size-full wp-image-3898" height="271" src="http://authoritynutrition.com/wp-content/uploads/2014/06/chia-seed-pudding.jpg" style="display: block; float: right; height: auto; margin: 0px 0px 10px 15px; max-width: 100%;" width="180" /></div>
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Okay, this last one is not a health benefit, but important nonetheless.</div>
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Chia seeds are <strong>incredibly</strong> easy to incorporate into your diet.</div>
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The seeds themselves taste rather bland, so you can add them to pretty much <a href="http://www.buzzfeed.com/rachelysanders/healthy-and-delicious-chia-seed-recipes" style="color: #0000ee; text-decoration: none;" target="_blank">anything</a>.</div>
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They also don’t need to be ground like flax seeds, which makes them much easier to prepare.</div>
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They can be eaten raw, soaked in juice, added to porridges and puddings, or added to baked goods.</div>
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You can also sprinkle them on top of cereal, yogurt, vegetables or rice dishes.</div>
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Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as <a href="http://authoritynutrition.com/10-proven-health-benefits-of-eggs/" style="color: #0000ee; text-decoration: none;">egg</a> substitutes in recipes.</div>
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They can also be mixed with <a href="http://authoritynutrition.com/how-much-water-should-you-drink-per-day/" style="color: #0000ee; text-decoration: none;">water</a> and turned into a gel.</div>
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Adding chia seeds to recipes will <strong>dramatically</strong> boost the nutritional value.</div>
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If you want to buy chia seeds, then there is an <a href="http://www.amazon.com/gp/search/ref=as_li_qf_sp_sr_tl?ie=UTF8&camp=1789&creative=9325&index=aps&keywords=chia%20seeds&linkCode=ur2&tag=paleogatewayc-20&linkId=ETNKZNZUZZNKADIY" style="color: #0000ee; text-decoration: none;" target="_blank">excellent selection on Amazon</a> with thousands of customer reviews.</div>
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They do seem to be well tolerated… but if you’re not used to eating a lot of fiber, then there is a possibility of digestive side effects if you eat too much of them at a time.</div>
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A common dosage recommendation is 20 grams (about 1.5 tablespoons) of chia seeds, twice per day.<br />
<br />
<span style="font-size: xx-small;">health benefits shared from authoritynutrition.com</span></div>
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