“Chia Seed” Recipe

jefitthumb2Chia seeds can be served in drinks or smoothies, sprinkled on oatmeal, salads or stirred into Greek yogurt .. it has a neutral flavor so it goes with anything

When soaked chia seeds take on a gel-like consistency and can actually be quite filling.

Because they hold water they’re great for keeping the body hydrated. Especially for athletes who need to stay hydrated.

Here’s a chia pudding recipe:
1/2-cup chia seeds
2 cups vanilla almond or coconut milk
Add cinnamon and stevia
Stir it up and
Refrigerate for 30 minutes

The texture will feel like a rubbery pudding.

Here’s a little treat I found at Whole Foods for when your on the go:chia pod


GO for Life! ™

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer

Chia Seeds

chia seedsChia seeds come from the desert plant Salvia hispanica, a member of the mint family.

Chia seeds are especially high in Omega-3s.  Making them one of the richest plant based sources of fatty acids.  Omega –3 can help reduce inflammation, enhance cognitive performance and reduce high cholesterol.

Chia seeds are rich in antioxidants that help protect the body from free radicals, aging and cancer.

Chia seeds are also an excellent source of fiber.

10g per 2 tblsp- 1/3 the daily recommended daily intake.

They are a nutritionally dense food by delivering a maximum amount of nutrition with a minimum amount of calories.

Chia Seeds are also great for athletes because the “chia gel” can hydrate the body.

and Chia seeds are gluten and grain free too!

Adding just two tablespoons of chia seeds to your daily diet will give you approximately seven grams of fiber, four grams of protein, 205 milligrams of calcium, and a whopping five grams of omega-3.

Chia recipe to follow stay posted…

GO for Life! ™     jefitthumb2

In peace, health & with much love,

Joycelyn Bejar
Certified Fitness Nutrition Specialist
Certified Personal Trainer


Do we really need FIBER for a smooth move?

“Do we really need fiber?”…Stacy asks.

Just a few reasons…

Food that is high in fiber content is digested and absorbed much more slowly.  This means that less sugar appears in the blood per unit of time, as a result less insulin is released and less fat is likely to be stored.

Both soluble and insoluble fiber add bulk and softness to the stool helping to decrease the chances of the much dreaded constipation.

High fiber diet benefits include:

•  normalizes bowel movements & maintains bowel health

• controls blood sugar levels

• weight control

• lowers cholesterol levels

• may even reduce high blood pressure and inflammation

Fiber needs:

WOMEN   under 50 – 25g  over 51-21g

MEN under 50 – 38g over 51– 30 g

Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

Sources of fiber rich supplements:  flax seeds, chia seeds, hemp seeds, glucomannan

With increase in fiber, increase your water intake too.

To rid of FAT & POOP the answer is YES!

Eat smart and Feel great!

In peace, health & with much love

Certified Fitness Nutrition Specialist
Certified Personal Trainer