Healthy, tasty and quick...the perfect combination. Serves 4.
- 12 oz. salmon fillet
- 6 cups spinach
- 1 avocado (cubed)
- 2 Tbsp. walnuts (chopped)
- 2 Tbsp. sunflower seeds
- 2 Tbsp. dried cranberries
- 1 cup cherry tomatoes (halved)
- 4 Tbsp. extra virgin olive oil
- 3 Tbsp. balsamic vinegar
- 1 tsp. dried dill
- ½ lemon, juiced
- 1 tsp. pure maple syrup
- Sea salt and black pepper, to taste
- Combine all ingredients and mix well
- Brush the salmon with 2 Tbsp. of the vinaigrette.
- Place the salmon on a baking sheet and broil in the oven for 10-15 minutes or until it flakes easily.
- Divide salmon into 4 pieces.
- Toss the spinach in a large bowl with the remaining vinaigrette.
- Divide the spinach among 4 plates and top with the remaining ingredients.
- Place salmon on top of spinach salad.
A lack of sleep affects just about everything in your body and mind. Inadequate sleep increases the risk for many health issues such as: diabetes, heart disease and certain types of cancer. It also slows the metabolism, causes weight gain, hormone imbalances and inflammation. The impact that a lack of sleep can have also extends to mood regulation as well as memory and decision-making skills.
Did you know that lack of sleep may even negate the health benefits of your exercise program?
The three main purposes of sleep include the following:
- To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
- To improve our brain's ability to learn and remember things, technically known as “synaptic plasticity”.
- To conserve some energy to use for future needs.
In 2006 a study that followed more than 68,000 women for 16 years looked at the “Association between Reduced Sleep and Weight Gain in Women”. It found that those who slept five hours or less a night were more likely to gain more weight than those who got seven hours of sleep a night. Insufficient sleep dulls brain activity, specifically in the frontal lobe which is responsible for impulse control and decision making. This can most certainly lead to poor decisions due to a lack of mental clarity when it comes to food choices. In addition to the dampening of the frontal lobe, the brain’s reward center is stimulated when there is a lack of sleep. Stimulation of this area causes a person to look for something to make them feel good and this is often sugar and carbohydrate laden foods that feel comforting.
There are 2 very important hormones that control our appetite center and a lack of sleep can cause an imbalance in these hormones leading to weight gain and/or weight resistance. Sleep deprivation increases a hormone called ghrelin which triggers appetite and decreases one called leptin which signals that you are full.
SIGNS OF SLEEP DISTURBANCES
Difficulty sleeping can be a short term situation or can turn into a chronic problem. The following list describes issues related to chronic sleep disturbances:
- Difficulty falling asleep
- Difficulty waking up in the morning
- Daytime drowsiness
- Micro sleeps or “nodding off”
- Zoning out in a conversation or task
- Altered memory or judgment
- Difficulty concentrating
- Difficulty making simple decisions
- Clumsy and/or slower reaction times
- Feeling emotional for no apparent reason
- Snoring (sleep apnea)
- Routinely falling asleep within 5 minutes of lying down
- Waking up frequently during the night with difficulty returning to sleep
TIPS FOR SLEEPING WELL
Below are some tips to help you get the sleep you need. It is also important to remember that getting too much sleep (over 9 hours) can be just as unhealthy.
- Get tested! Find the underlying cause to your sleep issues. If you have tried all of the tips below and you continue to suffer with insomnia- get tested. A simple hormone imbalance or food allergy can be the underlying cause of your sleep issues. Contact our office to book an appointment.
- Consistently maintain regular bedtime and waking up hours as much as possible.
- Aim for 7-9 hours of sleep per night.
- Get to bed no later than 11pm- go to bed 15 minutes earlier each week until you reach no later than 11pm.
- Avoid caffeine consumption (tea, cola, coffee, chocolate) after 12pm.
- Exercise regularly.
- Avoid daytime naps.
- Avoid eating a meal 3 hours before bedtime (a light snack can help avoid hunger pangs and aid sleep).
- Avoid alcohol as the body metabolizes alcohol while we sleep- even just one ounce within 2 hours of bedtime will disrupt sleep.
- Avoid stressful or noisy distractions while trying to sleep (noisy clocks, bright lights, uncomfortable clothes or bedding).
- Create a relaxing bedtime routine.
- Take a relaxing bath with lavender and chamomile aromatherapy added to the bath water.
- Turn the lights down low throughout the house or light candles. Turn off the screens as the electromagnetic rays from computer screens, TVs etc. are very stimulating.
- Make sure your room is as dark as possible-turn alarm clocks away from your head- use blackout curtains if light is entering through the windows.
- Turn the heat down- maintaining an average of 21°C (70°F) in the bedroom has been shown to be the best temperature for the production of the sleep inducing hormone melatonin.
- Remove clutter- keep your bedroom as neat and clutter- free as possible.
- If you get up to go to the bathroom during the night, keep the lights off- any light that enters the iris of the eye can shut down melatonin production.
- Keep a journal- if endless mind chatter is keeping you up, then write down your thoughts or to do lists in a bedside journal to allow your mind to calm down.
- Sleeping with pets or children can be very disruptive for sleep- have them sleep in their own beds.
- Use the bed for sex and sleep only -no TV, laptop computers etc.
- Try one of the following natural, non-addictive sleep aids to help you to sleep:
- 1 bag of rooibos chai tea (rooibos is naturally caffeine-free)
- 2 cups of boiling water
- 1 tablespoon tahini
- 1 tablespoon almond butter (creamy is preferred)
- 2 dates (optional)
- Cover the teabag and dates (if using) with 2 cups of boiling water and steep for a few minutes.
- Discard the tea bag and place tea, soaked dates, tahini and almond butter into a blender.
- Blend until creamy.
- Serve and Enjoy!
TIP: You can try this with other nut or seed butters to see which flavour combination you like the best.
High in Vitamin D, Magnesium & Omega-3’s
- 4 cups baby spinach
- 1 cup quinoa (cooked)
- 1 can wild salmon
- 2 Tbsp. sesame seeds
- ½ red onion (diced)
- 2 Tbsp. sesame oil
- 2 Tbsp. rice vinegar
- 1 Tbsp. lemon juice
- Dash sea salt and black pepper
- Split spinach, quinoa, wild salmon, sesame seeds and onion between two bowls.
- Mix sesame oil, rice vinegar and lemon juice together and pour on top of prepared Goodness bowls.
- Add sea salt and pepper to taste.
- Serve & Enjoy!
Tip: When looking for canned salmon try to get the ones with the most vitamin D and make sure cans are BPA-free. Good quality canned fish is usually found in the “natural foods” section of many large grocery stores. If you live in my hometown of Maple Ridge, then head over to Bruce’s Country Market for some of their famous wild caught canned or fresh salmon.
Do you take supplements? Do you need to take them? Which ones should you take?
There are 3 main supplements that are an absolute must if you are over the age of 40. There are many other very beneficial supplements but these ones build a strong foundation for optimal health.
Many people are simply not eating enough foods that contain these three critical nutrients and the result is that deficiencies are becoming more and more common.
I'll tell you which three and why in my latest article.
3 SUPPLEMENTS YOU SHOULD BE TAKING IF YOU ARE OVER 40 YEARS OLD
SUPPLEMENT #1: VITAMIN D3/K2
If you live in North America, chances are that you are low in vitamin D3. It is the “sunshine vitamin” and we are just not able to hang out in shorts every day of the year! During the summer months when exposure to the sun occurs more regularly, sunscreen blocks our chances of absorbing any natural vitamin D3.
Vitamin D3 is very important for everyone but this is especially true for women over 40 years of age.
Vitamin D3 helps our body absorb and keep the calcium that we obtain from our diet. Calcium is one of the main components in our bones of and Vitamin D3 therefore strengthens our bones more than any other nutrients. Vitamin D3 also decreases the risk of age related falls.
Here are some other key benefits of Vitamin D3:
Reduces the risk of developing Multiple Sclerosis and other auto immune conditions as well as coronary heart disease
Improves immune function and protects against the flu
Regulates mood and decreases depression
Enhances weight loss efforts by appetite suppression
Improved DNA repair which enhances protection against certain types of cancer
The symptoms of a vitamin D deficiency in adults include:
General tiredness, aches and pains and a general sense of not feeling well
Severe bone/muscle pain or weakness that may cause difficulty climbing stairs or getting up from low positions
Walking with a waddling gait
Stress fractures, especially in the legs, pelvis and hips
Doctors can diagnose a vitamin D deficiency by performing a simple blood test. Few foods contain vitamin D naturally. Foods that contain vitamin D include:
Take Vitamin D3 with Vitamin K2
The biological role of vitamin K2 is to help move calcium into the proper areas in your body such as your bones and teeth. It also helps remove calcium from areas where it shouldn't be such as in your arteries and soft tissues. Vitamin K2 should be avoided with blood thinners.
Based on the most recent research, the current recommendation is 35 IUs of vitamin D per pound of body weight. Therefore, a child weighing 40 pounds would need 1400 IUs daily and for a 170-pound adult, the dose would be nearly 6,000 IUs.
However, it is important to realize that vitamin D requirements are highly individual because your vitamin D status is dependent on numerous factors such as the color of your skin, your location and how much sunshine you are exposed to on a regular basis.
The following chart shows the recommended blood levels of Vitamin D when testing:
Dr Cobi’s Top Vitamin D3/K2 choice: Thorne Liquid Vitamin D3/K2
SUPPLEMENT #2 MAGNESIUM
Magnesium is an essential mineral needed for over 300 reactions in your body. As with vitamin D3, it is very common for us to simply not get enough from our diet. A Magnesium deficiency is one of the leading nutrient deficiencies in adults with an estimated 80 percent being deficient in this vital mineral.
Risk factors for developing a Magnesium Deficiency include:
Consuming carbonated beverages on a regular basis
A diet high in refined sugar
Regular consumption of coffee, tea or other caffeinated drinks
Certain medications such as diuretics, heart medication, asthma medication, birth control pills or estrogen replacement therapy
Consuming more than 7 alcoholic beverages per week
Taking calcium supplements without magnesium or calcium supplements with magnesium in less than a 1:1 ratio
Magnesium deficiency symptoms can include the following:
Behavioral disorders and mood swings
Hypertension and cardiovascular disease
Kidney and liver damage
Muscle weakness and cramps
Nutrient deficiencies including vitamin k, vitamin b1, calcium and potassium
Migraine headaches, multiple sclerosis, glaucoma or Alzheimer’s disease
Recurrent bacterial or fungal infections due to low levels of nitric oxide or a depressed immune system
Restless leg syndrome
Worsened PMS symptoms
Top food sources of Magnesium
Here are the top 10 foods high in magnesium that you will want to add into your diet:
Yogurt or Kefir
Types of Magnesium
There are several types of Magnesium supplements but they do not all absorb well. The top 2 types that are easily obtainable and highly absorbable are Magnesium Citrate and Magnesium Glycinate.
Magnesium Citrate is magnesium combined with citric acid. This may have a laxative effect in some cases when taken in high doses but it is otherwise safe to use for improving digestion and preventing or treating constipation.
Magnesium Glycinate is highly absorbable and is recommended for anyone with a known magnesium deficiency and is less likely to cause laxative effects than some other magnesium supplements.
The “Recommended Daily Allowance” (RDA) for Magnesium is approximately:
400 mg per day for men
320 mg per day for women
The RDA’s were designed to be the minimum amount to prevent obvious symptoms of deficiency but do not necessarily indicate ‘optimal’ functioning for your individual needs. However, researchers believe that these numbers would be too low for a starting dose for supplementation to correct deficiencies and therefore approximately 600 mg would be a better starting dose.
Dr Cobi’s Top Magnesium choices: Magnesium Citrate and Magnesium Glycinate
SUPPLEMENT #3 OMEGA-3
Omega-3 fats are essential to your overall health and have a positive impact on heart and brain function as well as reducing inflammation in the body.
While fish oil supplements contain the “brain healthy” fats called EPA and DHA, these two are not technically the “essential” fats. The plant omega-3 known as ALA is essential and that is because our bodies can convert ALA into EPA and DHA when necessary. Omega-3 comes from both animal and plant sources. The primary animal sources are krill oil and fish oil. The primary plant sources are flaxseed, chia and hemp.
Omega 3’s have been shown to be beneficial for the following conditions:
Anxiety and depression
Crohn’s and Colitis
Skin issues (acne, eczema and psoriasis)
Omega-3 deficiency symptoms can include poor memory, dry skin, heart conditions, mood swings, joint pain and autoimmune diseases. Deficiencies are common in people who consume a large amount of processed foods, hydrogenated oils and those on a vegan or vegetarian diet.
Top 10 Omega 3 Foods List
Omega 3 Dosages
The recommended general dosage is 1000mg of Omega 3’s.
Certain health conditions also indicate an increased need for omega-3 fats.
For treating coronary heart disease, the American Heart Association recommends taking 1,000 mg of a combination of EPA and DHA per day. To lower triglycerides and prevent heart disease, take a combination of 2,000 to 4,000 mg of EPA and DHA. Research also shows people who took 850 mg of EPA and DHA daily for 3.5 years had a 25 percent lower risk of heart attack and a 45 percent lower risk of sudden death.
Depression: Higher doses of omega-3, from 200 mg to 2,500 mg daily, may help reduce symptoms of depression and anxiety.
Memory: 1000mg is recommended.
Pain and stiffness: Up to 3000mg per day of Omega 3’s is needed to combat inflammation. Researchers found that 300 mg of Krill oil per day significantly reduced inflammation, pain, stiffness and functional impairment after just 7 days and even more profoundly after 14 days.
Tip: Fish liver oil (i.e. cod liver oil) also contains vitamin D so check your labels and add the amounts together to know how much vitamin D you are actually absorbing.
Dr Cobi’s Top Omega 3 choices: EPA 1000, Opti Mega 3 (contains 1000iu of Vitamin D3 per capsule) and Krill Plex
Always read the supplement labels to see if there are warnings that would make them inappropriate for you. If you have any medical conditions or take medications or other supplements, it is always a good idea to speak with your medical practitioner before starting anything new.
I remember when I was first introduced to Apple Cider Vinegar. I was in my first year of Natural Medicine School and one of my classmates would put Apple Cider Vinegar on her lunch every day. I absolutely hated the smell and would eat lunch outside just to avoid it. After a little while I started to tolerate the smell and asked her why she consumed it so often. My classmate said that it dramatically reduced her heavy menstrual flow and cramps. I was intrigued to say the least and over time I learned to love the smell and crave the taste!
Apple Cider Vinegar has many medicinal qualities to it including: antibacterial, antifungal, antiviral, immune and metabolism boosting!
Here are the top uses for Apple Cider Vinegar (ACV):
Skin and Hair
Dandruff- Mix Apple Cider Vinegar with water in equal parts (ex. 1 cup water and 1 cup ACV) and apply to scalp either by pouring it over the scalp or using a spray bottle of the mixture. Leave on for 1-2 hours depending upon the severity. Repeat 1-3 times per week.
For dull hair- wash your hair with shampoo and then rinse with ACV before you condition. This will help to lift the buildup of residue and result in beautiful shiny hair.
Problematic skin- Apply ACV to problem areas of skin such as acne or age spots at night before bed. You can also use it as a toner (mix 2 tbsp. ACV with 1 cup purified water) and this will tighten and tone, eradicate oiliness and dramatically smooth the skin.
Sunburn- ACV has a very calming effect to the skin and will soothe sunburns very quickly. Add ½ cup to a lukewarm bath or mix 25% ACV with 75% water and spritz it onto skin. Once the vinegar is dry the smell dissipates.
Warts-Before going to bed at night, soak a cotton ball with ACV and apply to wart. Repeat nightly until wart in gone.
Insect Bites- Apply ACV mixed half and half with water directly to bite to alleviate the pain and itch from an insect bite.
Foot Odor- To eliminate stinky feet spray a half and half ACV and water combination. The acid in the ACV will destroy the bacteria and fungal microbes that cause feet to smell.
Deodorant- Apply ACV directly to armpits to eradicate odor. You can also use aluminum free baking soda in the shower. Scoop 1 tbsp. into your clasped hand and allow a small amount of shower water to seep in so the mixture forms a paste. Apply the paste to the armpits and let it sit for 1-2 minutes and rinse.
Taking apple cider as a tonic helps reduce bleeding in most women almost immediately. Apple cider vinegar flushes toxins out of the body and naturally dissolves issues causing heavy menstrual bleeding. Consume 1 tbsp. in hot water every day.
Acid Reflux and heartburn- Swallow 1 tsp. of ACV to immediately alleviate the symptoms and acid reflux and heartburn.
Digestion- Add 1 tbsp. of ACV to hot water and sip on it to alleviate gas and bloating and eliminate digestive cramping.
Joint pain- Adding ACV to the bath can help to decrease general aches and pains. Combine it with Epsom salts for even better results.
Gout- Adding 1-2 cups of ACV to the bath has also been shown to dissolve uric acid, which causes gout.
Arthritis- ACV has the ability to alkalinize the body so drinking it on a regular basis will help to decrease the acidity that is often an underlying cause of arthritis. Drink 1-2 tbsp. per day in hot water for best results.
Sore throats- Gargling with ACV will help to neutralize the bacteria or virus that causes sore throats. Mix 1 tsp. with 2 ounces of water and gargle at the onset of a sore throat.
Boost Metabolism- ACV speeds up the metabolism by boosting fat burning and helps alkalize the body. It also helps to control the appetite by allowing you to recognize when you are full. For results, one to two teaspoons of apple cider vinegar in a glass of water should be consumed before each meal.
Enhances energy- ACV contains enzymes which help prevent exhaustion. Add a tablespoon to a small glass of water.
Around the House
Detoxes the home- Add 1 cup of ACV to 3 liters of warm water to make an antibacterial solution that can be used on all surfaces including wood floors. Add in a few drops of Eucalyptus oil for a refreshing and clean smelling scent.
Cleans the dishwasher- Add 1 cup of ACV into the bottom of an empty dishwasher and run a normal cycle to remove build up. This works better than adding the typical toxic chemicals.
Cleans windows- Mix a half and half solution of ACV with water and spray it onto your windows. Wait for the windows to dry and then wipe them with a paper towel to remove smears.
Cleans drains- Mix half a cup of baking soda and half a cup of salt together, and pour it down your drain, followed by half a cup of apple cider vinegar. The apple cider vinegar and baking soda react with each other to clean the drain. After three hours, flush the drain through with water.
The Apple Cider Vinegar that needs to be used is on the organic, unfiltered, and raw version of apple cider vinegar that contains the ‘mother’ strand of proteins, enzymes and friendly bacteria.
• 1 ½ cups sweet potato, cooked and mashed
• ½ cup coconut flour
• 2 scoops Chocolate or Vanilla Vegan protein powder (optional)
• ¼ cup coconut Oil, melted
• 1 tbsp coconut sugar
• 2 eggs, lightly beaten
• ½ tsp cinnamon
• ½ tsp ground vanilla bean or extract
• 1 tsp baking soda
• Pinch of sea salt
• 1/3-1/2 cup dark chocolate chips
• Preheat oven to 350F. Line an 8x8 or 9x9 brownie pan with parchment paper.
• In a large mixing bowl, add all ingredients except the chocolate chips. Stir until well combined. The dough will be slightly thick, but still smooth.
• Fold in the chocolate chips and gently stir to combine. Pour dough into brownie pan and smooth out. Bake until edges start to turn golden brown, roughly 25 minutes. Remove from oven and let cool for 10 minutes before slicing into squares. • Store in an airtight container in the fridge for up to 5 days.
Herpes simplex is a virus responsible for recurrent eruptions of small and usually painful blisters. When they appear around the mouth or on the lips, they are often called "cold sores". When they appear on the genital or adjacent areas, they are referred to as "lesions".
The hallmark of a herpes infection is a blister or cluster of blisters that often feels tingly and itchy at first, becoming sore later, eventually crusting over and disappearing.
An initial episode of herpes may produce fever, malaise and enlargement of local lymph nodes. Recurrences are usually milder but may begin with a brief period of general fatigue and a feeling of flu-like symptoms. Once a person has been infected, the virus will live in different areas of the nervous system for life. This sneaky virus actually lives in nerve cells where the immune system cannot find it and becomes re-activated from time to time.
Common triggers of herpes outbreaks are colds and other viral infections, fatigue, sun exposure, physical irritation of the skin and emotional stress. Some people are bothered by outbreaks once a year or less, while others may get them every few weeks.
Common Outbreak Triggers
Stress (mental, emotional or physical)
Infections (cold, flu or other infections)
Immune suppressing medications (anti-cancer drugs, steroids)
Diets high in refined sugar
Diets high in arginine rich foods (chocolate, nuts, certain grains and some seeds)
Diets low in lysine rich foods (vegetables, legumes, fish, turkey and chicken)
Lack of sleep
How to Prevent Outbreaks
Avoid the following foods which are high in arginine (an amino acid that causes outbreaks):
o Nuts: almonds, walnuts, cashews and peanuts
o Grains: whole wheat, oats, brown rice and even flour products
o Caffeinated liquids or beverages
Minimize the consumption of sugars and refined foods (just 3oz of sugar from any form of sugar including sucrose, honey or fruit juices suppresses the immune system by 50% for up to 5 hours!)
Consume a nutrient dense diet rich in whole and unprocessed foods
Take a daily good quality multivitamin
Supplement with immune supporting nutrients like Zinc (30mg-50mg daily), Vitamin D3 (2000iu-5000iu daily), Vitamin C (1000mg-5000mg daily), Vitamin A (10 000iu daily)
Supplement with Thymus Extracts as they have been shown to be effective in preventing both the number and severity of recurrent infections
Supplement with Lysine- Studies have shown that doses of 1000mg per day are effective at suppressing the herpes virus and preventing recurrent outbreaks
Take inventory of the stress in your life and eliminate the stressors that you can
Make sure that you are getting adequate sleep (7-9 hours per night)
Find out if you have food allergies. ELISA IgG food allergy testing is done through a simple blood test and reveals food allergies that suppress the immune system and lead to recurrent outbreaks
How to Treat Outbreaks
Increase Lysine to 3000mg per day for 7-10 days
Increase Vitamin C to 500mg every 2 hours during initial stages of outbreak to halt the replication of the virus
Apply Lemon balm (Melissa) oil directly to the cold sore or lesion and this reduces healing time by up to 75%
Glycyrrhetinic acid which is a component of licorice root and it has been shown in clinical studies to reduce healing time and pain associated with both oral and genital herpes lesions
Ice pack: 10 min on and 5min off for up to three cycles every 4 hours during initial symptoms
Clothing: Women should wear cotton underpants
Warm baths with 1 tsp. of Epsom salt added may ease some of the discomfort
Preventative measures are the best way to ensure that recurrent outbreaks don't interrupt your life. It is also important to have the above mentioned natural remedies on hand in case an outbreak does occur and the treatment can be administered immediately!
Nitrosamines, hetrocyclic amines and polycyclic aromatic hydrocarbons are three known carcinogens that you and your family may be consuming daily in certain meat products.
Meats that have been preserved by the use of smoking, curing, salting or adding chemical preservatives are harmful to our health and are linked to several disease states of the body including cancer.
Dr Joseph Mercola explains. "...at the very least, it's known that eating processed meats exposes you to at least three cancer-causing substances namely nitrates and nitrites (leading to nitrosamines), heterocyclic amines and polycyclic aromatic hydrocarbons."
The dangerous additives called sodium nitrate or nitrate are used to preserve, colour and flavour meat. When this meat is consumed, these nitrate compounds are converted to nitrosamines in the stomach. Among side effects such as headaches, nausea, vomiting and dizziness, nitrosamines are also a known cause of the following:
• Esophagus Cancer
• Larynx Cancer
• Liver Cancer
• Lung Cancer
• Mouth Cancer
• Stomach Cancer
Many meats including bacon, ham, corned beef, Frankfurters, salami, some sausages and hamburgers contain sodium nitrate or nitrates and should be completely eliminated from the diet. On top of containing nitrates, the process of smoking meat causes the formation of cancer causing polycyclic aromatic hydrocarbons which enter the meat and then us!
What makes chia a superfood?
Chia is considered one of the “Superfoods”. According to experts like Diane Allen, MS, CNS, a health writer and holistic clinical nutritionist and author of the book Chia Seeds, superfoods offer more than functional foods. To quote Allen “they are nutrient-dense and packed with antioxidants and other powerful health-promoting substances. As a rule, one needs to eat only a small amount of a superfood to get a big benefit.”
Some of the key features of Chia include:
Chia seeds have more omega-3 fatty acids than any other natural source.
Chia contains high amounts of antioxidants, calcium, protein, fibre as well as many other vitamins and minerals.
Chia is very high in soluble fiber with approximately 10g per serving (2 tbsp.)
Chia is energizing and stabilizes the blood sugar levels in the body. The combination of complete protein, vitamins, minerals and blood-sugar balancing all work together to provide steady and sustained energy.
Unlike flaxseeds, which are also high in omega-3 fatty acids, fibre and minerals, chia seeds do not need to be ground in order to obtain their nutrient or egg- replacement benefits.
The outer layer of chia seeds swell when mixed with liquids to form a gel. This can be used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods. To make the egg replacement, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit for 15 minutes.
A study published in the "British Journal of Nutrition" showed that chia seeds as a dietary fat source can lower triglycerides and cholesterol levels while increasing HDL or "good" cholesterol.