Wellness Wednesday Recipes - May 2017 | Ed 1

7 Things You’ll Want to Know About Chia Seeds

By Tammy LeBoss | thefitprofoodie.com

Chia Seed Pudding Recipe

Are you like so many others who are on-the-go and looking for an easy breakfast recipe? Why not consume foods that could help combat inflammation and prevent cancer? We’ve got quick and easy recipe solution for your active lifestyle, using the power of chia seeds.

But first, let’s learn more about this powerful superfood. Did you know that chia seed is rich in omega-3 and omega-6 fatty acids which may help lower the risk of heart disease as well as balance thyroid hormones? They are black in color and have a mild, nutty flavor. You’ll want to learn more about the many benefits of eating chia seeds which include:

1. Chia seeds may also play a role in breast cancer prevention. Research has shown that chia seeds have a stabilizing effect on insulin resistance, helping in the prevention of Type 2 diabetes.
2. The essential fatty acids or EFAs, in chia seeds may play a role in protecting the human brain and heart.
3. It's believed that fatty acids can help improve the function of the thyroid gland, affecting our metabolism.
4. Research on chia seed has found its oil may reduce the replication of cancer cells. Chia seeds contain lignans which are believed to help reduce the risk of hormone-related cancers like breast cancer, prostate cancer, endometrial cancer, thyroid cancer, and ovarian cancer.
5. Chia is an ancient superfood that is very similar to flax but without the possible estrogenic effects. It is a just as good source of EFAs, so it can also do wonders for your skin and health.
6. Chia seeds contain 2 times the protein of any other seed or grain, 5 times the calcium of milk, 2 times the amount of potassium as bananas, and 3 times more iron than spinach!
7. Chia seeds can be eaten raw, added to yogurt, oatmeal, salads and smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.

Chia seed pudding is a simple and delicious way to easily get the benefits of chia seeds. It takes minutes to make and contains enough protein and nutrients to be a quick, on-the-go breakfast, snack or healthy dessert alternative.

Top with raw nuts, fresh fruit, pumpkin or hemp seeds, bee pollen, or even chocolate shavings for breakfast or a delicious low-sugar dessert. This recipe takes 5 minutes of prep time and yields 4 servings.

Ingredients, go organic when possible:

• 2 cups coconut or almond milk
• 1/2 cup chia seeds
• 1/2 teaspoon alcohol-free vanilla extract
• 1/4 cup or less maple syrup (or sub with honey, stevia or coconut sugar)
• Optional: 1/4 tsp. cinnamon powder
• Optional: ¼ tsp. cardamom

Instructions:

1. For a blended, smooth version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
2. For whole chia seed version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.

Pour mixture into a jar or glass container, cover and place in the refrigerator for 20 minutes, or overnight to let gel. Leave in the fridge for as long as you want. The pudding will get thicker as time goes by. Make this at night to have ready as a fast breakfast the next day, or enjoy as a snack in between meals or workouts. Choose the right fat for fuel. Ditch the ice cream, and pre-make a healthier substitute in the morning to be enjoyed as a cooling dessert at night.

Recipe by: Tammy@thefitprofoodie.com

Get Hip Smart Applying Hip Intelligence

By Tammy LeBoss | thefitprofoodie.com

Slow Down... Emphasize Awareness

Get hip smart by applying hip intelligence and teaching clients how to play it safe this summer. Many people are working desk jobs, they hurry to the gym or exercise class and they do not take the needed time to undo the stresses of sitting. To optimize a workout, be sure to address the following essential stretches:

1. Stretch the hip flexors
2. Stretch the hamstrings
3. Move the SI joint

Also, what happens when we’re in too much of a hurry to hit a class or HITT workout? The glutes are not properly engaged, the hips are not adequately open and the core may misfire. This could lead to injury and pain. The solution involves slowing and paying attention.

To activate the glutes and open the hips, be sure to slow down for exercises that emphasize Awareness. Remember to squeeze firmly and consciously, and to truly focus on the hip and glutes. Before going into your session to awaken dormant buttocks, try this easy yet effective warm-up:  

• The Superman, half (2 sets, 60 sec)

• Low lunge, knee down (1 set, hold 5-10 sec)

• Bridge, or single leg (1 set, 10 reps, 5-10 sec. hold)

• Side-lying ‘clam’ or hip ABduction (2 sets, 10 reps, 5-10 sec. hold)

  To continue to build hip intelligence, follow this warm-up with the routine below:  

• Split squats: keep glutes fired up during full ROM

• Hip hinge: point buttocks back toward wall, light bend in knees, feet together or hip width; drive hips up and forward

• Squat: push buttocks back toward a wall, press hips forward back to center of gravity

• Straddle deadlift: incorporate all above methods in previous steps

For increased safety and effectiveness, add proprioceptive exercises and 3-planar movements as part of a safe warm-up. Always keep movement purposeful and remember that every ‘body’ is different. Learn more about hip intelligence applying NAFC ANSER™ today!

When in doubt, Walk it out!

By Tammy LeBoss | thefitprofoodie.com

Don't take walking for granted...

Did you know that the average adult takes 5,000-8,000 steps daily, yet many do not truly walk optimally? If there is exercise we should not take for granted (yet most people do)—it’s how to walk. Performing a Gait Analysis, also known as a Walk Test, does not have to take a long time to assess, but it can offer tremendously valuable feedback for both client and trainer. When a coach has access to this feedback, they are able to implement specific exercises and stretches into a client’s training program. This specificity of training will help the client be absolved of some biomechanical stresses on the feet, which impacts the full body and will help the successful coach stand out amongst other trainers.

Be sure to ask us about our new and improved Pilates Coach: Foundations of Movement and Anatomy & Physiology courses today, and learn to teach your clients how to walk and move with purpose. Like a warrior!