Benefits Of Chia Seeds

I recently started using Chia seeds in my smoothies for added health benefits.  I had recently completed some research online looking for ways in which I could reduce my body fat and also cholesterol. Chia Seeds came out on top.  They are pretty versatile, and you can put them in your smoothies, and also in cereal all on top of yoghurt. 

Don’t be fooled by the size… these tiny seeds pack a powerful nutritional punch.

A 1 ounce (28 grams) serving of chia seeds contains: 

• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA.
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.
• They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate!

Just so that we’re all on the same page, 1 ounce equals 28 grams, or about 2 tablespoons.

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.

This makes them one of the world’s best sources of several important nutrients, calorie for calorie.

To top things off, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten.

Chia Seeds Are Loaded With Antioxidants

Another area where chia seeds shine is in their high amount of antioxidants 

These antioxidants protect the sensitive fats in the seeds from going rancid 

Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health and immune system.  

Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer 

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 

Theoretically, this should increase fullness, slow absorption of your food and help you eat fewer calories.

Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gur bugs well fed is absolutely crucial for health. 

Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

If you found this post useful, please like and share and leave me a comment below :)


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Cholesterol and What You Can Do About It

 The word "cholesterol" comes from the Greek word chole, meaning "bile", and the Greek word stereos, meaning "solid, stiff”.

Cholesterol is a fat or lipid which is produced by the liver and is one which is crucial for the body to function normally.  

·         Cholesterol is essential for determining which molecules can pass into the cell and which cannot. 

·         It is also involved in the production of sex hormones, androgens and estrogens.

·         It also aids the production of bile and more importantly converts sunshine to vitamin D.

·         Cholesterol is important for the metabolism of fat soluble vitamins such as A,D,E and K

·         It insulates your nerve fibres

·         It is essential for the production of hormones released by the adrenal glands.

So, how does cholesterol get around your body?  Well, it is carried in the blood by molecules called lipoproteins.  What is a lipoprotein, well it is any complex or compound contacting both lipid (fat) and protein. 

There are essentially three types:

·         LDL (Low density lipoprotein) or bad cholesterol. LDL carries the cholesterol from the liver to cells,if there are more than the cells can use, there can be a harmful build of of LDL and this can increase the risk of arterial disease.

• HDL (high density lipoprotein) – or good cholesterol. Experts say HDL prevents arterial disease. HDL does the opposite of LDL - HDL takes the cholesterol away from the cells and back to the liver. In the liver it is either broken down or expelled from the body as waste.
• Triglycerides - these are the chemical forms in which most fat exists in the body, as well as in food. They are present in blood plasma. Triglycerides, in association with cholesterol, form the plasma lipids (blood fat).  Triglycerides in plasma originate either from fats in our food, or are made in the body from other energy sources, such as carbohydrates.

Calories we consume but are not used immediately by our tissues are converted into triglycerides and stored in fat cells. When your body needs energy and there is no food as an energy source, triglycerides will be released from fat cells and used as energy - hormones control this process.

What are normal cholesterol levels? 

The amount of cholesterol in human blood can vary from 3.6 mmol/litre to 7.8 mmol/litre.  The National Health Service (NHS), UK, says that any reading over 6 mmol/litre is high, and will significantly raise the risk of arterial disease. The UK Department of Health recommends a target cholesterol level of under 5 mmo/litre. Unfortunately, two-thirds of all UK adults have a total cholesterol level of at least five (average men 5.5, average women 5.6).

What causes high cholesterol?

Lifestyle causes

• Nutrition - although some foods contain cholesterol, such as eggs, kidneys,  and some seafoods, dietary cholesterol does not have much of an impact in human blood cholesterol levels. However, saturated fats do! Foods high in saturated fats include red meat, some pies, sausages, hard cheese, lard, pastry, cakes, most biscuits, and cream (there are many more).
• Sedentary lifestyle - people who do not exercise and spend most of their time sitting/lying down have significantly higher levels of LDL (bad cholesterol) and lower levels of HDL (good cholesterol).
• Bodyweight - people who are overweight/obese are much more likely to have higher LDL levels and lower HDL levels, compared to people who are of normal weight.
• Smoking - this can have quite a considerable effect on LDL levels.
• Alcohol - people who consume too much alcohol regularly, generally have much higher levels of LDL and much lower levels of HDL, compared to people who abstain or those who drink in moderation. 

 
 










Colette Morris SAC Dipl. (Diet &Nutrition)   
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Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program. 

How To Control Your Cholesterol Levels

Cholesterol is a fatty substance which is found in the blood. It is mainly made in the body. Cholesterol plays an essential role in how every cell in the body works. However, too much cholesterol in the blood can increase your risk of heart problems.

Cholesterol is carried around the body by proteins. These combinations of cholesterol and proteins are called lipoproteins. There are two main types of lipoproteins:

• LDL (low-density lipoprotein) is the harmful type of cholesterol. 
• HDL (high-density lipoprotein) is a protective type of cholesterol.

Having too much harmful cholesterol in your blood can increase your risk of getting cardiovascular disease. The risk is particularly high if you have a high level of LDL cholesterol and a low level of HDL cholesterol.

TIPS FOR LOWERING CHOLESTEROL

The main goal of cholesterol-lowering treatment is to lower your low-density lipoprotein (LDL) level enough to reduce your risk of having a heart attack or diseases caused by hardening of the arteries.

In general, the higher your LDL level and the more risk factors you have, the greater your chances of developing heart disease or having a heart attack. (A risk factor is a condition that increases your chance of getting a disease.)
There are two main ways to lower your cholesterol:

• Therapeutic Lifestyle Changes (TLC) - includes a cholesterol-lowering diet (called the TLC Diet), physical activity, and weight management. TLC is for anyone whose LDL is above goal.
• Drug Treatment - if cholesterol-lowering drugs are needed, they are used together with TLC treatment to help lower your LDL.

The higher your risk for heart disease, the lower your LDL goal will be. Your doctor will set your LDL goal.

Lowering Cholesterol With TLC

TLC is a set of lifestyle changes you can make to help lower your LDL cholesterol. The main parts of TLC are:

• The TLC Diet, which recommends:
  • Limiting the amount of saturated fat and cholesterol you eat.
  • Eating only enough calories to achieve or maintain a healthy weight.
  • Increasing the soluble fiber in your diet. For example, oatmeal, kidney beans, and apples are good sources of soluble fiber.
  • Adding cholesterol-lowering food, such as margarines that contain plant sterol or stanol esters that lower cholesterol for some people.
• Weight management:
  • Losing weight if you are overweight can help lower LDL. Weight management is especially important for those with a group of risk factors that includes high triglyceride and/or low HDL levels and being overweight with a large waist measurement (more than 40 inches for men and more than 35 inches for women).
• Physical activity:
  • Regular physical activity is recommended for everyone. It can help raise HDL levels and lower LDL levels, and is especially important for those with high triglyceride and/or low HDL levels who are overweight with a large waist measurement.

 **Excerpt taken from Medic8

Colette Morris SAC Dipl. (Diet &Nutrition)   
Herbalife Shop - http://healthyweightloss.herbalcoach.com/

Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program.