Healthful Mind Body and Soul

Be Whole Body Healthly!

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Ch Ch Ch Chia!!

Dry Chia Seeds

Many of my friends have been asking about the tiny Chia seeds I use in many of my smoothies. So today I am giving you loads of information on how this tiny little seed can help you and your families make a big impact on your health, if added to your daily diet.

15 to 20 grams (2 to 3 tablespoons) of Chia a day will provide you with all the omega-3 your body needs. Reference:Dr. Wayne 

Increased and sustained energy levels, mental clarity, stable blood sugar levels, bone health, increased fiber intake, weight management and healthy hair, skin and nails.  These are just a few of the benefits you may have if you include Chia seeds to your daily diet .Chia seeds are tiny black & white seeds that used to be a staple food in Aztec and Mayan times. Chia’s are nutrient dense, 20% omega-3, high in vitamins and minerals (calcium, potassium & magnesium), 20% protein, high in antioxidants, 37% dietary fiber and it’s a gluten-free whole grain, which has little flavor.  You can eat them dry or they can be soaked before consuming.  The Chia seed can absorb up to 10 -12 times it’s weight in liquid.  One teaspoon of Chia seeds will make approximately ten teaspoons of Chia gel.  There is no other grain that compares to the Chia seed.  Chia has an Oxygen Radical Absorbance Capacity that is greater than blueberries, and when left to soak for several hours on the kitchen counter they germinate, raising the ORAC level 2.5 times higher.  In Mexico they make a drink called Chia Fresca by adding Chia seeds to lemonade and allowing to soak.

Soaked Chia Seeds

Because chia is easy to digest and digest slowly they are great in stabilizing blood sugar levels, which is helpful for people with type-2 diabetes.

Chia may be a benefit in improving cardiovascular health because of is omega-3 to omega-6 ratio. It benefits brain, neurological function and arthritic conditions.

For those that need or want more fiber in your diet Chia seeds are great. It helps to lower cholesterol levels, improve intestinal health and can reduce your risk and occurrence of colon cancer. It also helps prevent diverticulitis.

Chia seeds have high levels of calcium, making it great for bone health.  One tablespoon of Chia seeds contain as much calcium as two glasses of milk.

Athletes, especially runners use Chia seeds to help prolong hydration and help retain electrolytes as well as endurance. Their liquid absorbtion rate is great for keeping one hydrated.

Chia seeds have helped many lose and maintain their weight, because it adds bulk to foods making one fell fuller for much longer.

Chia being 20% protein, aids in keeping skin, hair and nails healthy.

Ways to include Chia in your daily diet are adding them to salads, smoothies, pancakes, oatmeal and cereal.

Here are two  recipes I created that you might want to try.

Apple Chia Coconut Delight

3 to 4 chopped dates

1/2 cup dried coconut flakes

1/2 cup sliced almonds

1 tsp. cinnamon

1 med. chopped apple

1/4 cup dried cranberries

1 tablespoon chia seeds

Put first four ingredients in a food processor and pulse until finely chopped. Pour mixture into a bowl, add in the remaining ingredients and stir to mix well. Enjoy with of without your favorite milk. I use almond or flax milk.

Apple Chia Coconut Delight

A variation of this recipe is to use a little water when mixing the first four ingredients mixing until it forms a ball. Remove from processor and mix with remaining ingredients and form balls. Finely chop some additional coconut flakes and roll formed balls in the coconut. Chill then Enjoy!

Apple Chia Coconut Balls

My other recipe is a great on the go snack.

Chia Fruit Snack

1 to 2 cups of your favorite berries, mangos or peaches can mix if you like.

3 to 4 dates chopped

1 tablespoon of soaked chia seeds

Blend until forms a puree, you may have to add a few drops of water depends on how juicy your fruit is.  Spread on a dehydrator tray and dehydrate for several hours.  If you do not have a dehydrator you can spread the fruit on a parchment or silicone lined baking sheet and use your oven on its lowest setting. Allow the fruit to dry until it reaches the texture you like!

Dried Fruit and Chia Bar

I buy my Chia seeds from Sprouts bulk foods section. You can also purchase on-line.

The best way to store is in a glass or plastic airtight container in a dark cool place. The refrigerator is ideal. The antioxidants in the seeds allow them to be stored for months.

For more information on Chia seeds and for more recipes, try the following sites:


Long Run Saturday!

Ready set go! On my way out for a long run. I so look forward to my long run Saturdays, it’s my time to let go, think and mentally prepare for the new week ahead.


After my runs I blend a power packed green smoothie. Today I used curly kale, lacinato kale also know as dinosaur kale, and spinach as my greens, two cups of almond-plus milk, two bananas, chia seeds and ground flax seeds , Raw Protein Powder and Advocare Spark Powder.

Spinach,Curly Kale and Lacinato Kale

Kale has protein and fiber and is high in beta carotene, vitamin k, c, lutein, zeaxanthin and calcium. Kale like broccoli contains sulforaphane, especially when chopped or minced. Sulforaphane is a chemical with strong anti-cancer properties. Spinach is a good source of niacin,zinc and has some protein and is mildly anti-inflammatory.

So Delicious Almond Plus Milk

I use So Delicious Dairy Free Almond Plus milk,it has 5 grams of protein in each 8 ounces.

Chia Seeds

Chia seeds is a power packed seed. Chia seeds are the richest plant source of Omega-3 which is a vital fat that protects against inflammation. Chia seeds contains more Omega-3 than salmon and 1 ounce of chia seeds contain 4 grams of protein and chia is also a rich source of calcium. Flax seed is the other tiny seed with a powerful punch.

WholeFlax Seed, grind just before using is best.

Flax seeds also high in Omega-3 fatty acids,high in fiber and very low in carbohydrates. Flax seeds are also high in most b-vitamins,magnesium and manganese. Also high in phytochemicals, this may be our best source of lignans, which converts in our intestines to substances that help to balance female hormones. There is some evidence that lignans may promote fertility, reduce peri-menopausal symptoms, possibly help prevent breast cancer and it may also help prevent Type-2 diabetes.

Raw Protein Powder


Bananas have B6 a good source of fiber, vitamin c, potassium and manganese.

I blend all of the ingredients in my high-speed blender and a few minutes later I have myself an awesome after workout smoothie.

Delicious power packed green smoothie!

Thick and creamy!








Hello world!

Welcome to HealthfulMindBodyandSoul! This is my very first post. I will be sharing with you fitness ideas, tips and recipes that I have used to help me on my journey to becoming Whole Body Healthy. I would love to hear from you. So please let me know if you see anything here that helps you on your journey.  I look forward to sharing my experiences with you.