Chia Seeds

Over the past few years there has been an increased interest in chia seeds (amongst other seeds). Someone asked me the other day about what they are and what they do. I realised I didn't really know the ins and outs of these little guys very well either so after a bit of research this is what I have come up with.

They are small black or white oval seeds. They can be used in sweet and savoury dishes. Some examples of what they can be added to are salads, smoothies, sandwiches, ground up and used to thicken soups just to list a few. 

What are the benefits?

•  They are rich in essential fatty acids which are beneficial for cardiovascular and neural health.
• Chia seeds can help regulate blood sugar levels. This is done by the seeds absorbing liquid in the stomach to form a gel. This gel slows the absorption of sugar into the blood stream. The regulating properties of chia seeds is particularly good for diabetics. 
• The ability for the chia seeds to form a gel in the stomach also makes you feel full faster. This is the result of the soluble fibre and is an added bonus for anyone trying to lose weight.
• The soluble fibre found in chia seeds also helps with digestion.
• Omega-3 fatty acids and omega-6 fatty acids can be found in chia seeds. They are important for your heart and absorption of other vitamins.
• The seeds contain antioxidants, vitamins and minerals which all help to keep your skin, hair and nails healthy.
• Chia seeds are very absorbent and when mixed with water can make a gel to be used as a healthy substitute for certain oils.
• They help you to stay hydrated and to retain electrolytes for longer because they absorb and hold on to liquid in the stomach.

In my opinion introducing chia seeds to your diet would be beneficial for your body. It is important to remember that chia seeds are not a cure for illness or a body transformation miracle worker, incorporating chia seeds into your dishes is simply a step you can take to improving your health.

After my research I am excited to give them a go.

Have you tried chia seeds before? Are you now convinced to try them? What is your favourite way to use chia seeds?

Carbohydrates Are Not The Enemy

I feel like over the last few weeks I have been spending my time reading blogs and neglecting my own blog so here is a little nutrition bite to set me back on track.

Eliminating Carbohydrates from the diet has been a trend in fad diets for years. The misconception when it comes to weight loss and carbohydrates is that they are all bad and will make you gain weight. The truth of the matter is that you need carbohydrates to live. The only food your brain can live off is blood glucose which you get from carbohydrates. Many people don’t realise carbohydrates aren't just in bread and sugary products but they can also be found in fruit and most vegetables.

Grains and carbohydrates provide a vital source of energy that is easily accessible to the body. This makes them effective for fuelling physical activity. Carbohydrates from grains also provide vital nutrients such as vitamins and fibre.

I think when it comes to the grains food group it is all about making smart choices.

-Choose Healthy forms of Carbohydrates. If there is a multigrain option available choose that over the processed white bread or pasta. Wholemeal is the next best alternative. The more refined the flour is (white flour is most refined) the more nutrients are lost. High fibre cereals are also smart choices because they fill you up for longer. Cakes, donuts, and pastries do not fit in the carbohydrate category they are often high in sugar and saturated fat.

-Be aware of portion size. The Australian Dietary Guidelines say that men between the age of 19-70 years should be having 6 serves of grains per day, for females between 19-50 years 6 serves, and for females 51-70 years 4 serves. An example of a serve of grains is 1 slice of bread, 1/2 a medium roll or flat bread, 1/2 cup of rice, pasta or noodles. If you compare these serving sizes of the food you prepare at home or buy at a restaurant it will give you an idea of if you are over consuming carbohydrates.

-Don't be afraid to try something new. There are many different types of grains to choose from. As the saying goes variety is the spice of life. Some you might like to try could be quinoa, buckwheat or barley. 

-Timing of carbohydrate rich meals. Meals that have lots of carbohydrates are best eaten at the time of day where you are most active. For example before or after physical activity or at meals during the day. If carbohydrates are not used as energy they will eventually be stored as fat.

Reducing sugar can be beneficial but it is a different thing to cutting out carbohydrates completely.

When it comes to making food choices I like to use the theory everything in moderation.

Big Things Update

Graduation!

 

Last week I graduated from Uni! Although in the days before I wasn't really all that excited, when graduation day rolled around I was very happy to finally have the degree I worked so hard for in my hand.

 

I wasn't very organised when it came to putting together my outfit. I went shopping a few weeks before with my mum and sister for fashion advice. I chose this white Dress from Zara. It has a high neckline and a large cut out on the back from the waist up to the top of the back where it connected with 3 buttons. This was not originally the style of dress I was looking for. I wanted a skater style dress. Once I tried this one on I was comfortable, liked the dress and the price impressed me as well coming in at about $90. The white looked good against the black of the gown and the colour didn't clash with the red hood. I borrowed a pair of nude coloured peep toe heels and a gold necklace from Caitlin (who is particularly good at saving the day). To complete the outfit I wore an engraved gold bracelet Ryne gave me for Christmas last year and a rose gold bangle with little crystals in it from Ryne's parents which was a gift for graduating.

(Not the best quality photo sorry it was taken on a phone)

 

It was an early start arriving at Parliament House at 9am, and all over by lunch time. It was nice to have My family and Ryne's parents there to celebrate. I had a nice lunch with my family and a glass of champagne to make the occasion.

 

I've booked my tickets to the USA!

Yesterday I booked my flights to America! I am really excited to be going to visit Ryne and hopefully do a bit of travelling. I will be gone for about 2 and a bit months and as much as I am really looking forward to being in the USA I also am going to miss my family and friends. I will be posting about what I get up to on my travels.

Ryne's team is doing really well and is still undefeated in the 6 games they have played so far. 

Keep your eyes peeled for another nutrition related post coming soon.