­­For more than seven years we have been proud to work with Bakers Delight to give Aussie families a range of healthy, nutritious Chia Bread products.

To celebrate our ongoing partnership, we’ve collaborated to produce a Chia Bread Recipe and Nutrition Guide – giving you 28 pages of fantastic recipes the family will love, plus nutritional info and tips, and Bakers Delight vouchers.

This book is free with purchase – simply buy two Chia Bread products (one must be a loaf) and it’s yours. Offer is only valid til 10 May, so hurry! Find your nearest Baker’s Delight bakery.

Bakers Delight Chia Bread Range includes:

• Chia Omega -3 White Block loaf
• Chia Omega-3 Wholemeal Block loaf
• Chia Omega-3 White Round Roll
• Chia Omega -3 Wholemeal Round Roll
• Chia & Fruit Loaf
• Chia & Fruit bun

A NUTRITION STAR

The unique nutritional make-up of chia makes it a winner for everyone. Here’s just a few reasons why the whole family will love Bakers’ Delight Chia Bread Range as part of a healthy and varied diet:

• Provides iron to reduce tiredness and fatigue
• A great source of magnesium and protein for maintaining muscles and healthy bones
• The Chia & Fruit Loaf also provides iodine which contributes to a healthy mind.
• Just two slices of Bakers Delight Chia Omega-3 Wholemeal Block Loaf contains 100% of the adequate daily intake of Omega-3 ALA and 34% of the daily recommended dietary fibre intake for kids aged 4 to 8.

BLACK OR WHITE – EQUALLY GREAT

Bakers Delight use white chia seeds in their Chia Bread. But, there is no nutritional difference between black and white Chia.

WHOLE SEED – WHOLE NUTRITION

Unlike other seeds, Chia has a soft outer shell and does not need to be ground to absorb its nutrition. Although soft, the natural structure of the Chia seed, a perfect oval shape, protects the Omega-3 oils during baking.

HEALTH & CONVENIENCE

Bakers Delight Chia Bread is also available in crispy white and wholemeal rolls, perfect for lunches. Bakers Delight Chia & Fruit is also available in a small bun size, perfect for an on the go, healthy snack.

For more information on Bakers Delight’s healthy bread range, visit bakersdelight.com.au

Well, it’s official – summer is over. We sailed though March and most of April with uncommonly warm weather, but the tide is now turning and we’re all shaking out those winter coats in preparation. What’s more, some of us might be already be battling the first of the cool-weather sniffles. Before the flu season gets really underway, now is the perfect time to start arming your body against illness.

We always recommend natural health solutions where possible, and believe that prevention is better than a cure. So, rather than heading to the pharmacy to stock up on flu pills, give your immune system the best fighting chance you can by adding these eight great immunity boosting foods to your diet:

Probiotics:

Probiotics are the live cultures found in fermented foods like yogurt, kefir, miso, tempeh and sauerkraut. Having a healthy gut is essential for immunity because our gut wall is home to 70 percent of our immune cells. The ‘good’ bacterias present in these live cultures have been shown to reduce the severity and duration of colds, and have also been linked to enhanced T-Cell (immune cell) production.

Citrus fruits:

Vitamin C is one of the most well-known immune system boosters. And, because our bodies cannot create or store it, it’s essential that your daily diet provides adequate amounts of  vitamin C.  Thankfully, it’s easy (and delicious) to get your daily dose of this powerful immune booster, with vitamin C found in many of your favourite fruits including oranges, strawberries, kiwi and guava.

Chia:

Since the Aztec times, chia has been prized for its medicinal properties. Chia seeds have a very high antioxidant rating which protects our cells from damage. They are also a rich source of soluble fibre, which works to keep your digestive tract healthy and is directly linked to stronger immunity. Chia also provides a long list of nutrients that are known to support a healthy immune system,  including vitamin C, flavonols, vitamin E, lignin and phenolic acids.

Garlic:

Garlic isn’t just famous for warding off vampires, it also wards off illness! With a number of nutrients that have been shown to be good for your health – such as arginine, oligosaccharides, flavonoids, and selenium – eating garlic will help boost your t-cells, and help your body fight stress and fatigue. It is also antiseptic, antifungal and provides  vitamins B1, B6 and C, iron and phosphorus and alliin

Green tea:

Antioxidant-rich green tea strengthens your immune system by protecting against oxidative stress that can damage cells. These antioxidants have also been shown to prevent autoimmune disorders like rheumatoid arthritis, protecting your body against damage from free radicals and helping your immune system to operate at its best.

Sweet potatoes:

The Vitamin A in sweet potatoes helps regulate the immune system and protects from infections by keeping skin and tissues in the mouth, stomach, intestines and respiratory system healthy. Sweet potatoes are also rich in beta-carotene, which many scientists believe may help increase T-cell activity in the body.

Mushrooms:

Mushrooms are a great source of B vitamins, trace minerals, fibre and even protein. The high levels of beta-glucans in mushrooms help to keep your immune cells alert, and they also combat disease by providing numerous important vitamins, minerals, and enzymes. Mushrooms have a high antioxidant rating and are also anti-inflammatory and anti-viral.

Broccoli: 

Broccoli is supercharged with an arsenal of vitamins and minerals that strengthen immunity – specifically  vitamins A, C, and E, as well as numerous antioxidants. Broccoli is also anti-inflammatory and is a great source of fibre which promotes healthy digestion and cardiovascular health.

Last Friday our Melbourne team were lucky enough to attend the Women’s Health Fit Night Out in Sydney. Known as ‘the ultimate workout party,’ the event was a sell-out spectacular of fun fitness classes with pumping tunes and the latest in athleisure fashion.  

We were proud to be one of the headline sponsors of the event, and had a blast meeting so many like-minded fitsters over the night. We treated attendees to Top Your Pod activation where they had the opportunity to sample chia pods and top them with their favourite healthy toppings, like nuts, fruit and goji berries – the perfect fuel to keep them going for a night of fit fun!

Some of the industry’s best were there to take us through workouts, like Tim Robards (TRM Founder), Steph.B (Nike Master Trainer), Leah Simmons (Body By Leah Simmons Founder) and Katie Brennan (Women’s AFL League, Western Bulldogs).

But, more than just a fun fitness event, Fit Night Out offered attendees a chance to learn valuable health and wellness advice, and discover the latest in healthy foods.

We loved having the opportunity to share our love for chia with attendees at this great event. Fit Night Out is designed to inspire women to live their best life, and we can attest that we definitely walked away feeling empowered and enlightened with the very latest tips, techniques and insights from the experts.

Image: The trainers, courtesy of David McKelvey and Womens Health Australia

There’s a number of very good reasons why running remains an all-time fave on the fitness scene. It’s a great workout for building endurance, torching those calories, and conditioning your muscles. And, because it requires zero equipment other than a pair of running shoes (and maybe some great tunes!)  you can literally do it anywhere, at anytime.

But, it’s more than just it’s physical benefits that keep people hitting the pavement year in and year out. Running can also provide you with many emotional and mental benefits, too. In fact, many people believe that running can be as good for your wellbeing as meditation. 

Running offers many of the physical and psychological benefits of meditation such as producing endorphins (those feel-good chemicals), releasing stress and anxiety, and pushing yourself to overcome a challenge is very good for confidence. There’s also the ‘zone’ people get into with running, which is a very similar state to what is known as the ‘gap’ in meditation –  that place of feeling where you seem to be flowing through an experience. When your mind is calm. Seasoned runners will attest that connecting to that space while running leaves them feeling recharged, balanced, and more ready to face challenges in their day.

So, how can you get the most mindful benefit from your run? One of our favourite meditation apps – Headspace – offers a fantastic meditation and running program, which talks you through the process of meditation and running.

Or, take a look at zenhabits.net. This site has some great, practical advice about how you can get more zen into your everyday. Here are some of their top tips for the zen of running:

Concentration. Try to do it for as long as you can, bringing yourself back to the present moment every time you find yourself wandering. When you find yourself thinking about something that isn’t right in this moment, don’t try to stop the thought. Just be aware of it, acknowledge it, and allow it to leave gently. Then return to the moment.

Breathing. A good place to start, when you’re practicing concentration, is breathing. By concentrating on your breathing, you can monitor how hard you’re exercising, and adjust your running up or down accordingly. Try to ensure that you’re not breathing too hard.

Make time for it every day. Find some time every day to practice this form of meditation. It doesn’t have to be running every day though – you could walk on alternate days, using the same mindfulness techniques. Making it a can’t-miss appointment at the same time every day is a good idea.

Contemplation. When you tire of trying to concentrate, allow yourself to contemplate. Think about your day, about your life in general, about what’s important to you, about your goals, about the people in your life.

Stress. If you find yourself stressed during the day (and who among us doesn’t?), it can be very therapeutic to run at the end of the day, in the early evening before it gets dark. Again, focus on concentration and contemplation, alternating the two, and you will notice the stress melting away.

Journal. During contemplation, if you review your day and think about what’s important in life, you’ll often have thoughts that you want to remember later. A journal is a great way to get those thoughts on record and make the most of your contemplation.

Be in the moment. Once you get good at concentration, you can focus on more than just your breathing. A useful method is to open your mind up to your environment, both outside of yourself and within yourself. Be aware of what’s around you, of the sights and sounds, and be aware of your breathing, the aches and pains of your muscles and joints, your muscles as they work during your run, your feet as they hit the ground, the wind as it hits your skin, your hair rustling in that wind, your thoughts as  you run. 

Friday 7 April was World Health Day, and the focus this year was on one of the world’s most prevalent health problems: depression.

Depression affects people of all ages, cultures and countries. At best, it can make everyday life pretty unbearable. At worst, it can lead to suicide, which is now the second biggest cause of death for 15-29 year olds. It can be a lifelong issue, or it can come on without any warning at all.

Thankfully, depression is treatable… but many people don’t know how to ask for help. We all need to get better at talking about mental health and reduce the stigma around mental illnesses like depression.

So, we decided that this year, in support of World Health Day, we would do our our part to start the conversation.

We wanted to increase the awareness, understanding and support for depression by sharing our #happymoves. And we encouraged all our friends to do the same! We started a #happymoves chain where we asked people to share their #happymoves video or photo to Instagram or Facebook, and tag in the next brand or person they’d like to see take part. Over 48hrs, we were delighted to see a wave of #happymoves taking over our social channels!

A #happymove could be anything that makes you feel good – like a star jump, a body roll, or making your favourite healthy snack. Take a look at the #happymoves tag on instagram to see for yourself! 

 

In March, the world recognised International Women’s Day – a global day celebrating the social, economic, cultural and political achievements of women. The day also marks a call to action for accelerating gender parity. We are proud supporters of IWD, and for advancing equality for all, in every way we can.

“International Women’s Day is a great reminder for us to celebrate the women who have been integral to driving and shaping our company, “ says John Foss, founder of The Chia Co.

“We’ve always had strong, passionate women leading our brand and company – from leading our regional offices in General Manager positions to driving our marketing, innovation, sales, finance and operations.”

This year’s IWD theme – ‘Be bold for change’ – holds particular resonance with us here at The Chia Co.  Since the very beginning, we have been bold in standing up for what we believe in: from equality of gender, race, age, religion and culture, to the rights for everyone to have access to healthy food and quality nutrition.

We are proud that there has been significant progress towards gender equality in recent decades, particularly in the workplace. However, there is still some ways to go. Women continue to earn less than men, are less likely to advance their careers as far as men, and accumulate less retirement or superannuation savings. At the same time, men have less access to family-friendly policies such as parental leave or flexible working arrangements than women.

“Accelerating equality for women at work is about more than just what happens in the workplace – it’s about how the workplace supports equality in all aspects of life. Parental leave schemes which give both mums and dads generous allowances are just one of the ways that we are trying to support this,” says John.

Meet a couple of our woman leaders: 

Name: Cara Lindsay
Role: GM Asia Pacific since 2012
Favourite thing about your job: The women and men I get to communicate with every day. I am so lucky to work alongside passionate, intelligent individuals all around the world, that share similar values and are committed to The Chia Co. and all that we stand for and strive to achieve.
What does equality mean to you? That we all have a voice – whether that be in a meeting, the workplace or in society.

Name: Anne Walton
Role: GM for UK & Europe since 2013
Favourite thing about your job:  Working with colleagues and customers every day about positive things, whether it’s health and wellness, commercial success or new ideas.
What does equality mean to you?  When we think of and interact with someone just as a person rather than as their stereotype.

Exercise and sweat go together like peas and carrots, right? It’s just the way it goes – you have to sweat if you’re wanting to see results. In fact, if you don’t break a sweat during a workout, it kind of feels like you’re wasting your time… right?

So, sweat is good. We like sweat. Agreed.

But then, there’s sweat and then there’s SWEAT. There’s the acceptable glow you get after doing your regular yoga session… and then there’s the dripping, slippery, sweat-running-into-eyes-and-down-your-back thing that happens when you take your yoga practice and combine it with 40 degrees and 40% humidity.

Welcome to Bikrim Yoga.

What is it?

A 90min class of 26 Haya Yoga posture and two Pranayama exercises, in a room that is fitted with carpet and a heating system to take the room to a perfect 40º Deg C with 40% humidity.

The series moves systematically through the entire body to stimulate every single joint, muscle, ligament, tendon, organ and gland and provide overall health and wellbeing.

The Bikram series is designed to promote both physical and emotional health, and is challenging to people at all levels of ability – accessible to people who have never practised yoga before, and still strong enough to challenge even a seasoned athlete.

Why is the heat good?

The temperature of the rooms is similar to your body’s own temperature, which accelerates many of the benefits of your yoga practice. When your body is warmed up, it performs better. The heat means we can get into postures more deeply and effectively, and the benefits of the postures come faster. The heat also promotes detoxification through perspiration.

Why do we love the sweat??

The sweat is doing you so much good on so many different levels, including:

• Flush toxins out of the body
• Promote relaxation and well-being.
• Accelerate cardiovascular action.
• Facilitate calorie burning.

Just be careful if…

Hot yoga isn’t for everyone and does come with some risks. The heat can cause some people to have a false sense of flexibility and stretch deeper into poses. This can lead to muscle strains or damage to the joint, including ligaments and cartilage. Also, if you have any of the following health concerns, we would recommend speaking to your doctor before trying Bikrim:

• You’ve ever had heat stroke or get fatigued, dizzy, or dehydrated quickly
• You have osteoarthritis, rheumatologic arthritis
• You have pain in your muscles or joints
• You have high blood pressure, low blood pressure, or heart disease.

From Ab Blasters to Thighmasters, Tae Bo and Step Aerobics, the world of fitness has always been dominated by fads. And that’s not a bad thing, especially for those of us who get bored quickly! Mixing up your workout regime and trying new things is a great way to keep yourself motivated.

So, what are the biggest fitness trends going to be this year? Thankfully, the smart people at American College of Sports Medicine have done the hard work for us.  Every year, ACSM conduct a global survey to better understand our thoughts and feelings about exercise, and from this research are able to predict coming trends. Here are ten of the top workout trends we can expect to see in 2017:

Wearable technology
Fitness trackers have been around for awhile now, but the technology is evolving fast. Huge improvements to the accuracy of these devices, plus an ever-expanding list of available features, will see smartwatches and fitness trackers take an even bigger slice of the fitness pie this year.

Bodyweight training
Sometimes you just can’t beat the tried and true. We love body weight workouts  – like pushups, pull-ups, squats, lunges, and planks – cause they’re equipment free and easy to modify.

High-Intensity Interval Training
No surprises here – HIIT has been popular for a few years now, and with good reason. With short bursts of intense movement, alternated with periods of rest, HIIT is a sure fire way to have you building muscle and burning fat fast.

Working with certified fitness professionals
This trend has been driven by clients becoming more informed and smarter about who they seek out (and are willing to pay!) for help. ACSM predict that 2017 will see the fitness industry become more accountable and professional than ever.

Strength Training
The popularity of strength based workouts continues to grow. In particular, more women are becoming fans of strength based workouts as research continues to show that lifting weights won’t make you bulky, and instead leads to increased metabolism and fat burning.

Group training
This is a trend that’s been a few years in the making – think Pound, SoulCycle, PureBarre, and CrossFit. ACSM predicts that these types of group workouts will continue to thrive in 2017.

Exercise is medicine
Research has shown that regular exercise can have huge benefits for overall health, including lowering your risk of heart disease, stroke, cancer, dementia and other chronic diseases. ‘Exercise is medicine’ is a global movement that encourages the connections between physicians and fitness professionals, with both groups working together to help patients.

Yoga
Yoga has been around for thousands of years and has been a modern fitness trend for at least a decade, so how does it continue to be so popular? ACSM notes that while traditional Ashtanga, Hatha, and Vinyasa classes are readily available, fitness pros are also constantly finding new ways to reinvent yoga — think aerial yoga, hot yoga, and rope wall yoga.

Baby boomer fitness
Baby Boomers were the original fitsters, ushering in the fitness revolution back in the ’80s. Now, they’re reaching retirement age and more businesses are tailoring classes to better serve this aging population.

Functional fitness
Functional fitness improves coordination, balance, force, power, and endurance and helps enhance your ability to perform normal daily activities. In a nutshell, this is the type of strength that really matters: the kind that lets you lift a suitcase into an overhead locker, move furniture, or carry your child.

 

February is officially the month of love, which is great. Love is fun, makes us feel invigorated, and usually involves chocolate. We love love! 

But, we also know that the whole Valentine’s Day thing can be a bit of a drag for some people. If you’re single, or if you’re in a non-traditional relationship, seeing the rest of the world celebrate their happy situations with heart candies, hand holding and roses can be a little icky.

So, this month we’re encouraging you to focus instead on the most universal (and important, if you ask us!) type of love there is: self-love.

What is it? 

Well, before you get too excited, we’re not meaning self-love in a physical sense… we’re talking about the kind, loving ways you treat yourself. Putting your own wellbeing first, cherishing your uniqueness, being generous and avoiding negative self-judgement.

How to love yourself

Most of us are harder on ourselves than anyone else. Learning to swap out your criticism and self-doubt for uplifting, encouraging thoughts can feel impossible – especially when so many of our negative feelings and thoughts happen unconsciously. To build a new rhetoric with yourself, you need to actively instill positive habits.

Here are our top five tips for how you can get better at loving yourself:

1: Get creative
Creativity is an expression of self, and there is no right or wrong way to do it. Spending time on activities which encourage self-expression – be it painting, writing, sculpting, music, or whatever takes your fancy – is a great way to get a little self-love in your life.  The key is to approach your creative pursuits from a non-judgemental perspective. Forget what the outcome is, and enjoy the process.

2: Prioritise your health
Your body is your temple. It’s an old saying, but really does stand the test of time – when you’re treating your body well, your mind and emotions will naturally follow. Fuel your body with food and drink that is nourishing, and invest time in self-care routines that make you feel cherished.

3: Embrace gratitude
Find something to be grateful for every day. It’s inevitable that you are going to have your down days. This is fine and very human of you. It’s especially important on these days to find at least one thing you are grateful for as it helps to shift your mind and energy around what’s going on.

4: Tune out that inner critic
The way your talk to yourself has an enormous impact on your life, happiness, and well-being. Take notice of your self-talk patterns and make a conscious effort to replace negative messages with more positive statements. Struggling to find the positive? Try imagining you’re talking to a friend rather than yourself – we usually find it much easier to find the love when we’re encouraging our buddies! So take that kind, compassionate perspective and turn it back on yourself.

5: Go easy
Self-love takes practice and persistence, so don’t get discouraged if you don’t see a dramatic change overnight. Learning to love yourself is a practice that can take a lifetime to master, and there’s no finish line to reach. It’s about being kind to yourself every day, recognizing where you’re doing a great job and where you can improve.

The holidays are officially over, and chances are the silly season has left you feeling a little worse for wear. All those parties and weekends away, and the break from work and regular life routines, have had most of us enjoying a good few weeks of overindulgence.

Then, reality sets in. As much fun as those cheeseboards, afternoon drinks, and skipped workouts might have been, you’re left feeling sluggish and unmotivated. Getting back to work and your usual day-to-day routines can come as a bit of a shock.

What you need is a little reset. We hate the term ‘detox’ – it makes us think of fad diets and extreme restrictions, which tend to do more harm than good. So, skip the leek soup diet and instead try out a few of our #positivelysimple tips to improve digestion, boost your metabolism, and give you more energy to go out there and get moving again!

Start your day with hot water and lemon

An oldie but a goodie. Before you hit the coffee, start your day with a glass of hot water and lemon. It will help to flush out toxins from your body, and also leads to healthier digestion, increased nutrient absorption, reduces bloating, and encourages a steadier insulin level throughout the day (aka: less risk of sugar cravings!)

Get moving every day – even if it’s just a walk

Ok Ok – so you’ve probably already set some bold New Year’s exercise resolutions, right? Maybe even signed up for a boot camp? Yeah, us too. But for those of us that struggle to stick with crazy workout schedules, we recommend instead simply making a commitment to incorporate more movement into your every day. Even 20mins of walking will make a huge difference to your metabolism and energy levels. Use your lunch break to get out for a short walk, or make the most of these summer evenings to meet a friend for a pre-dinner bike ride. Or, if you’re really short on time, try our short and sweet circuit workout.

Cut down on alcohol

If you’ve been enjoying more than your regular tipple these holidays, it’s probably time to reign it in – too much alcohol on a regular basis can lead to a host of health problems, not to mention making other healthy habits much harder to stick to. So, why not try replacing a few of those glasses of rose with a refreshing ginger chia limeade? It might feel like the party is over, but your body will thank you for it.

Good bacteria

A healthy digestive tract is essential to clearing out toxins, ensuring your body is absorbing as many nutrients as possible from the good food you are eating, and keeping your immune levels in tip-top condition. Healthy bacteria from probiotics and fermented foods can work miracles for your digestive tract. Increasing your intake of natural yoghurt, fermented foods like kombucha or sauerkraut, or even taking a probiotic supplement, will have you enjoying more energy, less bloating, and clearer skin in no time.

Increase your fibre

Again, this is about helping your digestion move effectively to process foods and eliminate toxins. Increasing your intake of both soluble and insoluble fibre will clean out your digestive tract, promoting a slower conversion of carbohydrates to sugar, and will keep you feeling fuller for longer. One tablespoon of chia provides 6g of fibre, so adding chia to your daily diet is an easy way to up your fibre intake. Need a little inspo? These chickpea and chia falafels are a great fibre-boosting lunch or summer dinner option.

When it comes to working out, consistency is key. Which kinda sucks. It would be a lot easier if we could all just commit to that one or two 90min sessions per week, huh?

The good news is that your workouts don’t have to be long and gruelling. In fact, shorter workouts every day are the most effective way to build muscle and burn calories.  The benefits of daily exercise go far beyond the physical, too. It can lead to a steadier appetite, without the full-on exhaustion and crippling hunger which tend to accompany long workouts. You get the stress relieving benefits of exercise more often, and it also keeps your energy levels on an even keel.

And – probably the best reason of all – the ‘short but often’ exercise method combats one of our most common self-defeating excuses: “I just don’t have time to workout.”  We get it, life is really busy… But everybody can find 15mins in their day, right?

15 Minute Workouts:

When time is of the essence, dynamic circuit training that focuses on strength will give you the most bang for buck.

Here’s our go-to 15min strength circuit. If you have time to add an extra 10min on the treadmill or bike afterwards for a cardio boost, that’s great, but not totally necessary. Trust us, your heart will be pounding after this 15min workout! Follow these four exercises, and repeat the circuit three times.

Lunges – 50 seconds:
With your feet hip-width apart, take a large step forward with your left foot. Plant the foot, then slowly bend the left knee to a 90-degree angle. As you lower, your back heel will lift off the ground as your right knee drops close to the ground. Push up with your front leg to return to the starting position, then repeat on the other side.
Make it harder: Use weights to increase resistance. You can hold a kettlebell to your chest, or light dumbbells in each hand

==Rest for 10 seconds==

Plank – 50 seconds:
Lie on your stomach with your elbows on the floor in front of you, then slowly rise up onto your toes and straighten your body like a plank. Your elbows should be under your shoulders, your hips should be neither dropping or raised – you want to try and keep a straight diagonal line from your ankles to hips to shoulders. Aim to stay on your toes the full duration, but if you need to drop to your knees that’s ok.
Make it harder: Starting in the regular plank position, press your body to the top of a push up by placing one hand on the ground and straighten your arm, followed by the other arm. Return to forearms one arm at a time. Repeat.

==Rest for 10 seconds==

Squat – 50 seconds:
Start with your feet slightly wider than hips, with your toes turned out slightly. Keep your spine in a neutral position, with the weight resting on the heels and balls of your feet, and begin to lower as if sitting on a chair. Your spine should be neutral and your chest up as you squat down, keeping your knees in line with your feet. Keep dropping till your hips are parallel (or lower) than your knees, and then return to standing by driving through your heels and squeezing your butt at the top of the move. Repeat.
Make it harder: Regular squats too easy? Make it a squat press instead! Take a dumbbell in each hand and hold at your shoulders with elbows bent, palms facing inwards or forwards. Lower into your squat position, and as you come back to standing, push the dumbbells up to the sky. Return the weights to your shoulders before lowering into your next squat.

==Rest for 10 seconds==

Push-ups – 50 seconds:
You know the drill… key to getting the most from this move is to make sure your hands are beneath your shoulders and to keep a nice straight line from ankles to hips to shoulders – similar to the plank. As you lower your chest, be careful not to let your head drop. Do as many as you can on your toes, dropping to knees when you need.
Make it harder: If you can do continuous push-ups for one minute on your toes… hats off to you! You can make the move more challenging by adding weights. Ask a friend, family member or gym buddy to balance a light weight on the upper-mid part of your back. Start with a light weight, like 2.5kg, and add more as you get stronger.

==Rest for 1 min==

This year, make a positively simple intention to find time to do things that make you feel good.

Life can be busy, and we often have many competing demands on our time and attention. It can be so easy to feel as if there’s no time to do the things which make us feel the best. And we can all be guilty of putting our own needs behind those of our family, work and friends.

Whether it be a mindful break between meetings,  an early morning run,  joining your squad for an intense session or your bestie for a yoga class – we encourage you to make your health and happiness a priority this year.

Find your #chiapodtime, and let’s make 2017 your wellest one yet!

An all-natural source of plant based energy, Chia Pod® combines sun ripened chia seeds with only natural ingredients, like coconut milk and real fruit.  Free from artificial flavours or preservatives, and providing a ton of nutrients, Chia Pod® is an easy, ready-to-eat breakfast, lunch or snack . It’s healthy food that saves you time, so you can enjoy the things you love.

Join the conversation – what is your #chiapodtime?

New Year’s resolutions can be a little fraught. We tend to make them in a frenzy of champagne-fueled optimism, where every bold statement seems entirely possible. “I’m never eating chocolate again!” or “I will go to the gym every day!” But then, morning comes and reality sets in… usually accompanied by a hangover. Suddenly, before you know it you’re swiping on Uber Eats for the nearest pizza delivery.

While it’s not the end of the world to break a New Year’s resolution – in fact, it’s almost as much a part of the tradition to break them as it is to make them – making promises to ourselves which we can’t keep for even 24hrs does bring with it a little negative self-judgement.

The New Year is a remarkable opportunity for reflection. It’s time to take pause, think about the things we achieved in 2016, and lay out some of our goals for 2017. This year, instead of focussing on resolutions, we encourage you to set some clear intentions.

Take your time

Instead of making wild midnight resolutions that are all-but impossible to keep, take the first few days of 2017 to really think about the intentions you would like to set for the year ahead. Most of us are still on holiday during this period, and January tends to be a little quiet work-wise for everyone. This is a great time to take a little space for yourself and set some goals for the year – before we’re swept back up into the hectic pace of normal life.

Big picture

Focus on the big picture of what you’d like to achieve this year, rather than focusing on the specific actions you want to take or not take. Instead of thinking “I will not eat chocolate,” try and bring your focus to the real reason you’d like to do this – “I want to eat more healthy food, more often. I want to feel more energetic. I want to feel good within myself, and know that I’m giving my body the fuel to operate at it’s best.” Bigger picture goals are less restrictive, and allow you a little more flexibility in approach – which wards off the nasty “I’ve already failed, may as well stop trying” mindset.

Say yes, not no

Us humans are simple creatures. And we generally don’t like being told that we can’t do something. Instead of saying what you won’t do, phrase your intentions as “I will” statements. So, rather than  “I won’t every skip yoga…” try to phrase it as “I will prioritise my yoga classes because they are important to me.” You’d be surprised what a difference can be made simply by shifting from negative to positive thinking – instead of feeling like you’re missing out, or taking something away, the focus becomes on what you are gaining.

Keep it real

This is a big one. There is no point in setting goals for ourselves that are simply not achievable. It can feel good in the moment to declare a big, bold resolution – almost like a rallying cry – but when the inevitable happens and you aren’t able to achieve it, you’ll be left feeling disappointed. Be honest with yourself about what’s realistic for you, and you’ll be much more likely to achieve your goals. The added bonus is that achieving goals feels really good, no matter how small they might seem. After a few wins, you’ll be even more motivated to tackle some of your more challenging intentions.

Check on it

Please don’t leave it till the final moments of 2017 to assess whether or not you achieved your goals! Checking in on your progress, and reassessing your intentions throughout the year, is crucial. Sometimes, life doesn’t go the way we expect. Maybe you’ll have a change of job, or relationship, or move to a new city. These unexpected changes might mean that the goals you set in January no longer apply come June. But, by keeping your eye on the big picture intentions you have set for the year, and regularly checking in to see how you’re progressing, will help keep you on track.

Christmas is just a few days away and – to be completely honest – if you don’t already have your menu for the day locked in, now is the time to start panicking!

Most of us plan our Christmas lunch or dinner well in advance, but there’s always going to be some last minute tweaks needed. Just found out you’ve got a vegan guest coming to dine? Need to feed a few more people than you expected? Or maybe you’re invited to a last-minute boxing day luncheon?

Whatever the reason, it always pays to be prepared with extra sides and sweets that can be thrown together at a moment’s notice.

We’re rounded up some of our best last minute ring-in dishes for the holiday season, guaranteed to impress your family and friends. Avoid the store-bought cakes, and keep these recipes up your sleeve – they’re all super easy to make, and are packed with healthy nutritious ingredients.

Gingerbread men

A little sweet, a little spicy, and so much fun to make. Get the kids involved on Christmas Eve, and you’ll be busy snacking on these Gingerbread Men throughout the holidays.

Chocolate chia brownies

Made with sweet potato and coconut flour, these brownies are the perfect dessert or afternoon tea treat for your gluten free guests.

Chia green dip with feta 

A super easy, delicious dip that’s whipped up in seconds. Serve with toasted baguette or crackers as a snack, or use as a spread on sandwiches. Once made, it will keep up to two days in the fridge.

Spring salad

With zucchini, broad beans, fresh peas and asparagus, this salad a nutritional superhero. The perfect light lunch for those days when you need to take a break from the indulgence.

Spicy red pepper and chia dip

This spicy, fragrant spicy dip is the answer to all your vegan snack food problems! Serve with vegetable crudites or vegan-friendly corn chips.

Apple, walnut and celery salad

Fresh, crunchy and delicious. If you’re looking for one final salad to add to your Christmas table, this is the one you’ve been looking for.

Strawberry and Coconut popsicles

Another great activity to get the kids involved in! Make these popsicles on Christmas Eve, and the whole family will enjoy pulling them out on those hot holiday afternoons.

Ahhh, the festive season. A time to rest and recharge… When you have all the ‘you’ time you need, and every day starts with a leisurely 90min yoga session at your favourite studio, followed by a green smoothie…  

Not exactly, huh?

Finding time to maintain a regular exercise routine can be tricky any time of year, but over the holidays it becomes pretty much impossible. Our regular schedules get thrown into chaos, every day is jam packed with activities, and we have a million things competing for our attention. Add an out-of-town holiday into the mix, and before you know it you’ve let three weeks slip by without squeezing in a single workout.

Once a routine is broken, getting back on track can be hard. And with all the extra indulging you’ll be doing this Christmas, trying to maintain some form of regular exercise becomes even more essential for your wellbeing. Thankfully, the solution to your workout dilemma could be just a phone swipe away.

Fitness Apps are a fantastic way to make sure you can squeeze in a workout whenever you find a spare moment and no matter where in the world you are. Here are a few of our favourites:

Freeletics

Great for both men and women, Freeletics has more than 900 workouts pre-loaded which can last anywhere from 10-30mins. The exercises are bodyweight based, which makes them perfect for when your regular gym or studio isn’t an option – you can literally do it anywhere and anytime, at the office, a hotel, or your living room. The app offers a mix of running, strength and cardio exercises, which can be tailored to your own personal preferences.

Zombies, run.

The name says it all, really. If you’re someone who struggles to find the motivation for running, this app guarantees to get you moving. It combines the thrill of a zombie apocalypse storyline with game elements which will have your running like you’ve never run before. Put your headphones, press start and before you know it you’ll be dodging zombies as you follow orders from the voice recordings. You’ll be so distracted by the game, you won’t even realise you’ve just completed a workout!

Daily Yoga

A beautiful, simple approach to yoga which is perfect for people under a time crunch. 50 different classes – all under 30mins – offer sequences that are each designed with a specific focus,  like abs, back and chest. There are also classes that offer a chance to finesse your yoga skills, such as standing yoga and sun salutation. It’s great for the seasoned pro and beginner alike, with three different intensity levels and several durations to choose from.

Nike Training Club 

With more than 100 workouts designed by professional trainers and athletes, Nike+ Training Club comes with everything you’d expect from a world-leading fitness brand. It’s a fantastic starting point for those who need a little motivation and offers a four-week program which is customisable, making it great for all fitness levels.

Sworkit

Another impressive body-weight app that helps you workout anywhere, anytime. It offers strength and cardio routines, alongside a selection of yoga and pilates workouts. What we like the most about Sworkit is how customisable it is: you tell the app how much time you have available (from 5min to an hour), and what type of workout you’re after, and Sworkit delivers a routine that’s perfect for you.

It’s the silly season. AKA: the time when all our healthy habits get thrown out the window. From work parties to family gatherings, the temptation of naughty food, alcohol and late nights is a daily struggle.

Nobody expects you to skip out on the fun altogether – part of a balanced life is being able to enjoy yourself from time to time, right? The problem is, it’s a slippery slope. A night on the margaritas can lead to bad food choices the following day, not to mention getting up for the 6am yoga class practically impossible.

A little blow-out from time to time is no big deal. But, the trouble with this time of year is that it’s never just a one-time thing. Before you know it, two weeks of bad eating and binge drinking have left you feeling guilty, tired and unmotivated.

Setting boundaries and trying to keep some moderation can help you enjoy the festive season without completely falling off the wellness wagon. Here are some of our top tips:

Eat before you go out

As a general rule, party food is unhealthy. Avoid the temptation of a buffet table blow-out by filling up on healthy foods throughout the day, and having something small to eat before you get to the party. Try something high in fibre, like our Nut-Free Oat Slice, or even a Chia Green Smoothie. It’ll keep you energized throughout the night, and you won’t arrive starving and tempted to eat every naughty canape in sight!

Hydrate properly

Let’s be real. Unless you have the willpower of a monk, you are going to drink a fair amount of booze this season. And that’s ok – just try and balance it with a decent intake of water. Keep yourself hydrated throughout the day leading up to a party, and try to alternate your alcoholic drinks with water. It’ll help you avoid getting too inebriated, and will make the morning after a fair sight easier to handle.

Move your workouts to the morning

If you’re not already a morning exerciser, this is the season to become one. This time of year we have so much on throughout the day, and often last-minute plans in the evening – it’s just too easy to skip a workout. Getting up early and getting your workout done first thing will help keep you on track. And,  knowing that you’re going to be hitting the gym at 7am might even make it a little easier to party sensibly the night before… Maybe.

Move away from the buffet table.

Those tasty little nibbles are way too easy to graze on, especially if you’re unconsciously picking away while mid-conversation. Instead, fill a small plate, and then move away to eat it. You can decide to go back for seconds if you really want to.

Hit the dance floor!

One sure fire way to counteract some of that naughty food and booze is to get that body moving! It’ll slow down your eating, burn a few calories, and stop you from mindlessly knocking back those glasses of champagne.

It’s that time of year again… things are about to get crazy. The final few weeks of the year are always jam-packed with work parties, family gatherings and holiday planning – it can be a whirlwind of fun, but it can also be very overwhelming. For many people, the Christmas period is one of the most stressful times of the year. Family conflicts and strained relationships can be brought to the surface, while the added financial pressure and long to-do lists can frazzle even the most prepared person.

Thankfully, there are simple things you can do to help reduce your stress levels. Meditation and mindfulness have been scientifically proven to reduce anxiety, help you sleep better, and improve focus, creativity and relationships.

Taking even just 10mins for yourself to practice mindfulness will make a huge difference to your stress levels. To help you get through the silly season with the calm zen of a yogi (or at least, not losing all your hair!) we’ve put together our run-down of five great mindfulness apps.

Stop, breathe and think.

Possibly the best advice we’ve ever heard. We love this app because it’s simple, fun and easy to use. It allows you to check-in with how you are feeling and thinking and offers guided meditations specifically tuned to where you’re at. It makes mindfulness fit in with your lifestyle, with each session tailored to your needs and your available time.

Smiling Mind

From the good folk at Smiling Mind – a non-profit organisation determined to increase happiness and compassion in the world – this free app is perfect for the whole family. It makes meditation and mindfulness easy for all ages and experience levels, with simple user steps and programs that are designed by age groups.

Calm

The name says it all. This free app guides you through a simple seven-day mindfulness program, which is a great way for beginners to start practicing. You can choose the length of time, the types of sounds, as well as the nature imagery to visually focus on.

Buddhify

This beautifully designed app has been made specifically for busy urbanites. Tell Buddhify where you are (at the gym, commuting, or at home) and it will help you pick a style of mediation that’s perfect for you. You can choose between male and female voices, and there’s even a two-player mode so you can get mindful alongside your nearest and dearest.

Headspace

Developed by a former Buddhist monk, Headspace was designed to make meditation more accessible. It’s also Emma Watson’s go-to mindfulness app, so you’re in good company! The app provides 10-minute sessions in a relaxed, relatable style and is ideal for beginners and experienced meditators alike.

Just in time for summer, we are excited to launch two new flavours to our Australian Chia Pod range: Banana Mango, and Apple Spice – which are both available now from more than 500 Woolworths and Independent stores across the country.

These two flavours have been developed specifically in response to what our Aussie customers have been asking for. And we know you’re going to love them.

Mango Banana Chia Pod is a fresh, tropical blend of real banana puree, mango and apple, with a full serve of Australian grown chia seeds, and coconut milk. This refreshing, delicious Chia Pod free from added sugar, and provides your daily requirement of Omega-3 ALA, 20% of your daily fibre intake, and 3g of plant-based protein. The perfect fresh breakfast or afternoon snack.

Apple Spice Chia Pod is a subtly sweet and spicy blend of real apple and cinnamon, with a full serve of our sun ripened chia seeds and coconut milk. Made to be enjoyed either hot or cold, this Chia Pod makes for a perfect meal or snack any time of day. It also provides your daily requirement of Omega-3 ALA, 20% of your daily fibre intake, and 3g of plant-based protein.

At The Chia Co, we’re always striving to give our customers healthy options that fit in with their lifestyles. We believe that eating a balanced diet shouldn’t be complicated, and have created Chia Pods to offer a convenient, healthy meal or snack option that’s perfect for eating on the go. Positively simple.

Our Chia Pods combine sun ripened chia seeds grown in the Kimberley region of Western Australia, with other natural plant-based ingredients.  Free from artificial flavours or preservatives, gluten, and dairy, this vegan produce is a great natural energy breakfast or snack with the perfect combination of healthy fats, fibre and plant-based protein.

In the past few years, sugar has eclipsed fat as the ultimate villain on the health scene. And it’s not without reason – as well as a long list health problems caused by high-sugar diets, the prevalence of this substance in almost everything we eat or drink is frightening. The average American consumes 126g of sugar every day – five times the recommended daily intake. And the stats aren’t much better for us in the UK or Australia, either.

We are firm believers in a healthy, balanced approach to nutrition, and we know that eliminating sugar altogether isn’t achievable for most people. Luckily, not all sugars are created equal. While you should still try and keep your daily intake to less than 25g per day, swapping out refined sugar for more natural sweeteners is a positive step in the right direction.

Here’s some of our favourite ‘better for you’ sugars:

Stevia – A herb originally from South America that has been used as a sweetener and medicinal herb in various cultures around the world for centuries.
Why we like it:  It is naturally very sweet – 100 to 200 times sweeter than sugar – but it doesn’t raise blood sugar levels like sugar and other artificial sweeteners do.
However… Stevia has the strange bitter aftertaste that many people don’t like and can make it not suitable in a lot of recipes.

Raw Honey – the unprocessed sweet liquid that honeybees produce from the concentrated nectar of flowers.
Why we like it: Honey is only about 30% glucose and less than 40%  fructose.There are about 20 other sugars in the mix, many of which are much more complex, and require more energy to break down. This means you end up accumulating fewer calories from it. Raw honey also contains varying small amounts of minerals like zinc and selenium, as well as some vitamins. It also has proven natural antibacterial, antiviral and antifungal properties
However… Any of the minerals and vitamins you might get from honey are destroyed with heat, which means these benefits become void if you’re using honey in your baking, or adding to hot cups of tea.

Coconut Sugar – made from the dried sap of coconut trees
Why we like it: Coconut sugar has a low-GI, with has much less blood-sugar-spiking fructose than most other sweeteners. It contains B vitamins, potassium, chloride, and other vitamins, minerals and enzymes that aid in slower absorption into the bloodstream.
However… Coconut sugar is very high in calories (same as regular sugar), and you’d have to eat a significant amount of it to benefit from any of the above nutrients.

Real maple sugar – made from the sugary sap of maple trees, used for many centuries in North America
Why we like it: a naturally sweet treat that is packed with more minerals than honey. Real maple also contains antioxidants that may even ward off cancer and heart disease.
However… Even though maple syrup does contain nutrients and antioxidants, it is also very high in sugar and has more calories than cane sugar.

Date Sugar –  finely chopped dried dates
Great because: An unrefined natural sweetener, with no processing whatsoever, allows for retention of dates’ natural fibre, tannins, flavonoids, vitamins and minerals.
However… Date sugar has a high-GI, and higher fructose percentage that other natural sweeteners. Overconsumption of fructose has been linked to liver problems and weight gain.

Who knew that those wild nights spent air drumming your way across your living room could actually pay off? And who knew that working out could be so much fun?

If you’ve ever dreamed of being a rock star, and if you need loud music and excitement in your fitness regime, POUND® could be just the right workout class for you.

What is it?

Founded in 2011 by two female drummers, POUND® now has over 8,000 instructors, teaching in various gyms and studios, worldwide. It’s a fast, fun full-body cardio jam session, combining light resistance with constant simulated drumming. The 45-min workout fuses cardio, Pilates, Isometric movements, plyometrics and isometric poses to strengthen and sculpt infrequently used muscles and drum your way to a fitter physique.

Why you’ll love it:

• It’s fun. POUND® workouts are spent thrashing it out to upbeat tunes with quick movements. There’s no boring repetition or holding positions for extended periods of time, in POUND® you’re constantly challenged to keep up and stay in time – which is great, because it means you really don’t have time to think about the fact that you’re working out. It’s the perfect type of exercise for those of us that get bored quickly.
• It’s effective. Each 45min POUND® workout can burn up to 800 calories. It’s a full body workout, with a lot of the class spent in squats or lunges. The continuous up-and-down movement works a treat on your butt, inner and outer thighs, and core. And while those Ripstix might not feel too heavy to begin with (they’re about 500g each), the constant drumming and variation of speed and arm height means you’ll be definitely feeling the action in your arms, shoulders and chest.
• It’ll make you feel good. As well as delivering a serious physical workout, POUND® will improve your rhythm, timing, agility and coordination. What’s more, studies have proven that rhythmic movements, such as drumming or dancing, can have powerful brain-boosting and stress relieving effects, with associated health benefits including increased focus, boosted immunity, and reducing anxiety and fatigue.

Beginner tips:

Designed for all fitness levels, POUND® provides the perfect atmosphere for letting loose, getting energised, toning up, and rockin’ out! Nearly every sequence in POUND® comes with easy modifications, which makes it a great workout for every fitness level. Dial it up or dial it down to suit you – squat deeper to get a bigger burn, or skip the jumps if you need to take it easy.

Try it out:
POUND® classes are offered at thousands of venues around the world. Find your nearest class on the POUND website

It’s time to dust the cobwebs off those dumbells.

Are you prepared for Halloween? Like, ready to run if you have to?

For most of us, the reasons we work out are a little less dramatic than saving our lives: it makes us feel good, boosts energy, helps relieve stress… and, aesthetics (duh).  

But, have you ever watched a chase or fight scene in a horror movie and thought: How would I fare? Could I outrun Jason? Duck from the shredding swipes of Freddy Kruger? Well, friends, we are here to help.

This special Halloween workout is designed to get you physically prepared for whatever you may encounter – be it a gruesome foe, or a new pair of jeans:

SPRINTS

Why: When you have to get away, and get away fast.

Also because… As well as saving your skin, sprints are also a great full body workout. The explosive movement targets your butt, hips, hamstrings, quads, calves and abs. What’s more, short bursts of high-intensity sprinting also boosts your metabolic rate and helps burn fat.

Do this:

• Warm up with a slow jog for five minutes, and some leg stretches.
• Decide on your sprint track – you’ll need about 100m
• Sprint the 100m, and walk back to the start of your track slowly (this is your rest)
• Repeat 6-10 times

Newbie tip: If you’re new to sprinting, start with running at about 50% max speed and gradually increase your speed each round. Aim for six repetitions. If you need to take a longer breather between sprints, that’s ok too.

SQUATS

Why: Ducking to avoid the fatal swings of a knife-wielding maniac.

Also because… Your whole body benefits from squats. Whether you’re doing bodyweight squats or adding extra weight, the movement builds strength in your legs, butt, back, and core. Squats also increase joint flexibility.

Do this:

• Stand with your feet hip-width apart, tummy tight and your shoulders back and down.

• Keeping your head forward and chest raised, sit downwards as if you’re sitting on a chair. Continue to lower down so your thighs are parallel to the floor, with your knees over your ankles.
• Focus on keeping those glutes tight as you push your weight through your heels to raise back up into your standing position.
• Repeat 12 times

Newbie tip: Posture is key. To stop your back from rounding as you descend, let your lower back arch slightly. Once you’ve got the form nailed, try adding light weights with a shoulder bar or by holding a dumbbell to your chest.

CHIN UPS

Why: To get yourself up and over a cliff’s edge or side of a building, out of harm’s way.

Also because… Chin-ups are the original body weight exercise, and they are a great way to strengthen a number of different back muscles, as well as your arms, shoulders, and chest.

Do this:

• Underhand grip on the bar, hands in line with shoulders
• Pull yourself up till your chin is level with the bar, and lower yourself slowly back down
• Aim for five or six, and then rest for a few minutes. Repeat three times.

Newbie Tip: OK OK , we know – chin ups are hard work, especially if you’re new to them. Most of us are lucky if we can get one or two out! To build up your strength, try starting with reduced resistance by using a stretch band, hooked around the bar and under one of your feet. The band gives buoyancy to the movement and gives you the extra lift you need to get up there. You can also try using negative resistance to build strength – start at the top of the movement (use a box or step to get up there) and lower yourself slowly down. A bit of practice with either of these beginner variations will have you well on your way towards proper chin-ups in no time.

MOUNTAIN CLIMBERS

Why:  Scrambling your way under a bush or beneath a car to hide from a zombie

Also because… This is another great full body workout that engages a lot of muscles at once (read: more calorie burning bang-for-buck).  Mountain climbers benefit muscular and cardiovascular fitness, while also improving flexibility, blood circulation, and overall strength.

Do this:

• Get into a push-up position, with hands directly under your chest, shoulder-width apart.
• Your body should form a straight line from your shoulders to your ankles
• Lift your right foot and bring your knee as close to your chest as you can
• Return your right leg to the starting position, and repeat with your left leg
• Three sets of ten moves (five each leg), with 30sec rest in between

Newbie tips: If you are new to mountain climbers, perform the knee to chest motion slow and steadily, aiming to build up to a faster pace with practice.

Life can get busy, and we can all be thankful for the many ways that food has become faster and easier. Pre-packaged meals and lunch box items are a saviour for most modern families. And, with plenty of healthier options now available in the ready-to-eat aisles, fast food no longer has to mean ‘bad’ food.

But with this growing reliance on ready-made food, we are at risk of creating a generation of non-cookers. For many kids today, the connection between the food they’re eating and the ingredients or processes involved in preparing food, is entirely missing.

Taking the time to get your child involved in cooking and meal prep can go a long way to making sure they develop a healthy approach to eating. Teach your kids how fun easy it can be to make delicious, healthy food for themselves and you might even save them from the ‘2-min noodle’ student diet once they leave home!  

What is it, and why do we eat it?

You can try and instill healthy eating habits til the cows come home, but unless you make it real, your kids won’t get on board. Instead, focus on giving your children an education around common ingredients, such as fresh produce, grains, and legumes, and start a family dialogue around what each food type offers nutritionally.

It doesn’t have to be complex, either. Start with a simple guide, such as the ‘two and five’ rule, and explore with your kids how many different fruits, vegetables and methods of preparation they could use to achieve it. Turning a lesson into an adventure is a great way to help those good food habits stick.

A few of our favourite kid-friendly recipes:

We asked one of our favourite healthy foodies, Jemma Gray of The Healthy Journey, to help us put together some delicious, kid-friendly recipes:

• Strawberry and coconut popsicles
• Raspberry bliss ball pops
• Oat and chia pikelets with mixed berry jam
• Nut-free oat slice

Tips for kids in the kitchen:

• Make it hands-on: This isn’t about your child watching while you do all the work. Some tasks might not be suitable for little ones, but wherever possible let your kids get their hands dirty – they’ll find it much more engaging and will be more likely to learn if they’re actively involved.
• Messy is good: Cooking can be messy and, for kids, mess usually means a good time! Try not to restrict the mess making along the way, as this can ruin the fun. But do make sure to involve everyone in the clean-up afterwards.
• Let them do it their way: Try not to overcorrect – this isn’t about right or wrong ways to tear lettuce! Keep it easy and fun by giving a little guidance, without it becoming a boring lesson on technique. It’s also fun to let your kids choose the ingredients they like, and experiment with different flavours. Not sure if banana, tomatoes and cucumber is a good combo? Maybe you should let them try it – you might be surprised!
• Stay safe: We understand it can be scary to see your child wielding a kitchen knife! Use your best judgement on what tasks are appropriate, and take the opportunity to teach safe utensil handling where you can. You can also try out some kid-friendly cooking equipment – – we love Ikea’s SMABIT range.

Squats are an important part of any fitness regime, and not only because they help you look good in jeans! Squats are a functional exercise, which basically means that they are a real-life movement. From crouching down to tend to a fire, to lifting a box of books, us humans have been performing squats since the dawn of time. They’re often referred to as the ‘king’ of exercises, and with good reason.

As seen in:

Nearly every kind of workout includes some squats of some kind. You’ll find both body weight and power squats are a staple in circuit training, CrossFit, strength classes, dance fitness and boot camp style workouts. Yoga and Pilates include several variations of the squat, like the garland and malasana pose, and even ballet and barre workouts include them – plie, anyone?

Why you need to do them:

If you’re looking for a strength exercise that will deliver the best bang for buck, you need to be squatting. The movement targets many different muscle groups – obviously, your quads, hamstrings and glutes (those good-jeans muscles!), but it’s also a fantastic core strengthener. Squats help to increase mobility, improve balance and have even been linked to improved bone density and faster fat burning.

Body weight vs Power Squats

To weight or not to weight… the debate continues. The answer really comes down to personal preference;  both body weight squats and power squats (with weights) deliver a fantastic workout. If you’re new to the exercise, it’s best to master the body-weight squat first off: once you’ve got the posture down, you can execute the movement fairly quickly and should aim to get to around 25 squats banged out in a single set. Once you’ve mastered this, try adding weights with either a weighted bar across your shoulders or holding a plate to your chest. With Power Squats, each movement is more intense so you’ll typically perform fewer reps (eight per set, for instance) at a slower rate.  At the end of the day, as long as you’re doing squatting of some kind, you’re doing your body a huge favour.

Pro-tips for the perfect squat:

• Stand with feet shoulder-width apart or slightly wider. Your head should be facing forward, with your chest held up.
• Keep your balance by extending your hands straight out in front of you. You can bend your elbows and clasp your hands together if you like.
• Keeping your head forward and chest raised, sit downwards as if you’re sitting on a chair. You want to stop your back from rounding as you descend, so let your lower back arch slightly.
• Continue to lower down so your thighs are parallel to the floor, with your knees over your ankles.
• Focus on keeping those glutes tight as you push your weight through your heels to raise back up into your standing position.

Once you’ve got the basic move down, you can start looking at more ways to improve form and increase resistance. Take a look at the Greatist’s squat how-to for more tips.

Not great for…

When done correctly, squats are brilliant. But if you have mobility issues, such as stiff hip flexors or existing back problems, you might find keeping the correct posture difficult.  Best to leave them out if you have any concerns, or check with your doctor. If squats are a no-go, don’t despair – there are plenty of other great exercises that you can do to target the glutes, quads and hamstrings.

The scoop on Dark Cacao – pronounced “KaKaw”

The Dark Cacao in our Chia Pod is the rawest form of what we generally refer to as ‘chocolate’ – simply the powdered form of the cacao bean.  Raw Cacao is made by cold pressing unroasted cocoa beans. As opposed to Cocoa Powder which is the more processed, roasted form.

Ours is Fair Trade Certified, which is so important as the cacao industry has a poor reputation for ensuring the fair treatment of the farmers who tend to the beans.

Now for the amazing health benefits:

Healthy Heart & Controlled Blood Pressure

Cacao contain a high level of flavonoids, specifically epicatechin, which has beneficial cardiovascular effects on health. The high antioxidants found in cacao help to maintain healthy levels of nitric oxide in the body that keep our blood pressure under control but if too high can also release toxins. The antioxidants in cacao neutralize these toxins, helping keep our heart beating healthily.

But before you add milk to your cacao take note! Researchers at Harvard University discovered that the addition of dairy milk to cacao, impaired the body’s absorption of the antioxidants.

Good thing we blended our Dark Cacao Chia Pod with pure almond milk!

Happy Mood

There is a valid reason we crave chocolate when we feel down. If you eat the dark kind full of cacao, it contains phenylethylamine, the same chemical that is also released in our brain when we feel loved and well.

Natural UV Skin Protector

Would you have guessed that Cacao could increase your skin’s resistance to UV damage? One study found that feeding high levels of dark chocolate to healthy people over twelve weeks doubled their resistance to UV rays; feeding low levels of dark chocolate had no effect on their resistance. This has been supported by multiple studies, and both attribute high flavanols for the natural skin guard.

The benefits list is a long one, we didn’t even get to reduced insulin sensitivity, protection from free radicals, and improved blood flow. Cacao is also loaded with body craving minerals: iron, potassium, calcium and magnesium.

Needless to say, cacao is a nutrition rich food that you should include in your “eat everyday” list when balanced with other healthy plant based foods.

A positively simple addition to The Chia Co range

The Chia Co’s latest product launch, The Chia Co – Breakfast and Salad Boosters are packaged in their bright ‘chia orange’, inspired by the rich red soil of The Kimberley region, where the company grows pure, clean and sun ripened chia.

The booster range is a convenient way to add a nutrition boost to your food.  High in fibre, high in omega 3 ALA and a source of protein, these plant based boosters are a clear 5 star healthy rating with the additional benefits of being vegan, free from artificial flavours and colors and no added salt.

John Foss, founder and farmer is excited to launch the booster range, which offers consumers chia blends with benefits. “These positively simple boosters inspire foodies to create healthy and convenient meals. We use clean, natural ingredients starting with Australian Grown chia combined with premium Australian seeds and nuts. Our boosters are a nutritious addition to any meal’’ says Foss.

Available from September 10^th at independent grocers, health food stores and online at thechiaco.com

Burpees. They’re the workout equivalent of going to the dentist: We know it’s good for us, but boy oh boy, do we dread doing it. Maybe it’s cause they’ve got such a ‘prison workout’ vibe?  Maybe it’s because they’re such an evil exertion of both cardio and strength? Whatever it is, few moves strike panic into the heart of fitness seekers quite like it.

What are they?

Burpees are a staple of circuit and boot-camp training, and they’re great because they require very little equipment and space. Individual descriptions tend to vary, but basically every burpee follows the same theme: squat, sprawl, execute a pushup, jump back to the squat position, and execute a vertical jump.

Why do they feel so awful?

Burpees spare no part of your body — they really are a full-body exercise. They also include jumping. Not one, not two, but THREE jumps are needed to complete a single burpee. The combination of full body strength and the cardio involved means that both your muscles and your lungs will be complaining pretty quick.

Who’s loving them:

Pretty much everyone. From the CrossFit community to our workout crush Kayla Itsines, and virtually every fitness instructor, circuit trainer and boot camp sergeant out there.  

Why you need to do them:

If you’re struggling with motivation, here’s the quick run-down of exactly why burpees should be part of your regular fitness routine

• A fast and effective way to get your heart rate up.
• Uses every major muscle group
• Builds stamina
• Builds functional strength
• Challenges the circulatory system
• Encourages better coordination
• Boosts your explosive power

Pro-tips:

While they’re never going to be easy, there are some ways to make burpees feel a  little less terrible. We’ve sourced these pro technique tips from CrossFit coach Erica Giovinazzo, via the greatist:

1. Don’t rest. Pace. If you stop, it’s harder to get going again. So instead, pick a pace you can maintain for however many burpees you need to do, and don’t stop.
2. Feet go before hands. shoot your legs back before your hands hit the ground.
3. Turn on robot mode. Don’t think about how many burpees you have to do. Just go into robot mode, moving and focusing on one movement at a time.
4. Breathe! Try and to get into a rhythm with your breathing, keeping your breath as steady as possible.
5. Avoid common faults. Don’t arch your back to come out of the burpee, as this can cause an aching lower back. Don’t lose your range of motion – your chest should touch the floor in the push-up, and your hips need to open up all the way at the top when you jump. Try looking straight ahead as you stand up and jump— this can help you to remember to open your hips.

Not great for…

This isn’t a get out of jail free card. However, if you have joint mobility issues or are not yet strong enough in your core, trying to smash out 15 burpees may do more harm than good. Talk to your doctor if you’ve got any concerns. There are some modifications that you can try if you’re not quite up to the challenge yet, check out this great article on easy burpee mods from dailyburn.com

 

Spring is here, which means brighter mornings, warmer days and some fresh energy. This is the perfect time of year to change-up your daily routine with some new healthy habits. We might be in the final quarter of the year, but there’s still time to make a real difference to how your 2016 shapes up.

Wellness can be a pretty overwhelming topic – we get that. From the latest superfoods you should be eating and hippest workout trends, to the  advice from experts which changes every day… staying on top of it all can seem impossible.  But it doesn’t need to be so complicated. Sometimes, the smallest adjustments to your day-to-day habits can make a huge impact on your wellbeing.

Here’s some of our favourite positively simple ways to step up your wellness game:

Take it outside.

Whether it’s a morning walk to the train station, or taking your lunch outside, getting at least a few minutes of fresh air each day will boost your mood and relieve stress. Plus, those valuable rays of sunshine will give your body a dose of Vitamin D that it probably hasn’t had for few months!
Make it simple: Incorporate a 15-20min walk into your morning or evening commute – but don’t forget the SPF, even on cloudy days. Check out Eco Tan’s range of natural, organic sunscreens.

Take care.

The colder months can wreak havoc on our skin, hair and nails, so now is the time to think about giving back to your body with some vital nourishment. But we’re not talking about a day at the spa: there are plenty of easy, at-home care routines that you can try.
Make it simple: Try dry brushing for 10mins before your morning or evening shower to increase circulation, promote detoxification and slough-off that dry winter skin.

Eat more fibre.

Fibre is hugely important to a healthy diet – and most of us aren’t getting enough. Make an effort to get your daily serve of fibre (about 25g) to promote heart health and digestion, as well as keeping you full of energy and less likely to reach for that tasty (but naughty) 3 pm snack.
Make it simple: Try adding chia to your breakfast smoothie or sprinkle into your lunch salad  – one Chia Booster provides 6g of fibre.

Drink more water.

It’s nothing new, but water is a health essential. Getting between 1.5-2 litres per day will make an enormous impact on your digestion, skin, hair, energy levels, metabolism… the list goes on.
Make it simple: Invest in a quality water flask and try adding fruit and herbs to make drinking water more fun! We love Fressko’s beautiful fruit-infuser water bottles, pictured here with watermelon and rosemary. This clever thermos will keep your fruit water cold in summer, and fruit teas hot in winter.

Get mindful.

There’s a good reason why some of the world’s most successful companies include mindfulness in their employee wellness programs: it has been scientifically proven to increase productivity, reduce stress, and provide a long list of emotional and mental health benefits.
Make it simple: Incorporate just 10mins of mindfulness practice a day, and you will notice the benefits almost instantly. There are plenty of excellent, free online guides available to help you on your way – the Headspace app is one of our favourites.

Pop-up Breakfast Bars across NYC and London, product launches, pool parties, garden soirées and two Airstreams touring the US… We’ve had a fun (and busy) few months taking our Chia Pods to the world.

Since March, we’ve been on the road with The Chia Pod Tour: two shiny Airstreams working their way along the east and west coasts of the US, dropping in to music festivals, sporting events, health food fairs and trade shows all over the country to share the good word on Chia Pods.

In June, we launched our new product range over breakfast and lunch at The Standard, NYC, with special guests Adam Melonas (former chef at El Bulli) and The Chia Co founder and CEO, John Foss. June also saw the arrival of Chia Pods in London, which we celebrated with a summer garden party at the Vault Bar, Tower Bridge. This party was the official launch of The Chia Pod Pop-Up Breakfast Bar, which stayed at Tower Bridge until 6 July before relocating to Regent’s Place Plaza, followed by Old Spitalfieds Market.

Back across the Atlantic, we’ve been taking over popular sites in NYC with our Chia Pop Pop-Up Breakfast Bars, too. New Yorkers in Flatiron, Meatpacking and Dumbo districts have been able to stop by and enjoy a healthy summer breakfast, on the go. We also celebrated summer in New York with a Summer Friday Poolside party with our friends at the McCarren Hotel & Pool, in Brooklyn.

In coming weeks, we’re excited to be taking our Chia Pod Pop-Up Breakfast Bar to regional events around London, and to be onsite as an Official Sponsor of The US Open Tennis Championship.

Since March, we’ve been keeping a close eye on our Chia Pod Brand Ambassador, Kelly Slater, as he competes in the ASP World Surfing Championships. As Kelly chases his 12th world champ title, we’ll be dropping in to competitions around Australia and the US over the next few months to show our support.

As summer comes to a close in the northern hemisphere, we’ll be turning our focus back to Australia. Warmer months means more events, more festivals, and more opportunuties for us to meet new friends and share our passion for chia. Keep an eye on our social media channels for updates on when we’ll be coming to an event near you!

Instagram: @thechiaco
Facebook: facebook.com/thechiaco
Twitter: @thechiacompany

The nutrition in Chia is excellent for pregnancy, lactating and busy mums and babies.

Chia for lactating and busy mums:
The rich fibre content in chia promotes a slow release of energy throughout the day and helps keep you full, perfect for busy mums on the go. Omega-3 ALA promotes heart health and helps build lean muscle mass for overall strength. Chia is also an excellent source of vegetarian protein, with all nine essential aminoacids. The antioxidants in chia fight free radicals and promote wellbeing.

Chia during pregnancy:
The nutrition in chia is also excellent during pregnancy. The rich plant based omega-3 facilitates healthy placental blood flow, promoting an efficient exchange of oxygen and nutrients between mother and baby. The complete protein in chia is essential for building every cell in your baby’s body. The fibre in chia assists in maintaining a healthy gut and may help with constipation as digestive function slows during pregnancy. The antioxidants are beneficial for general health and wellbeing.

Chia for babies:
Chia is a soft eating seed so it is gentle on the stomach and can be included in your baby’s diet when you start them on solids 
- ensuring that no matter what else they eat for the day they have consumed their fibre, omega-3, protein and antioxidants. Chia has no taste or smell and is easy to include in any meal.

We recommend the following daily consumption of chia:

• Babies, from 4 – 6mths: 1/2 tsp daily. Mix chia with vegetable and fruit purees, yoghurt and custards – chia helps to thicken runny purees.
• Babies, from 6 – 12 mths: 1 tsp (5g) daily. Mix in food or sprinkle on cereals.
• Toddlers, from 12 mths – 5 years: 2 tsp (10g) daily. Mix in food or sprinkle on cereals.
• Mums: 1 tbsp (15g) daily. Sprinkle on cereal and salads, mix in smoothies or use as a fat replacer in baking.

As with the introduction of all new foods, monitor intake with babies. All our chia is sustainably grown and is 100% chemical free.
We can guarantee the nutritional profile of our products because we grow them ourselves. For more information, contact our accredited practising dietician Emma Morris askemma@thechiaco.com.au

Chia seeds are an excellent source of plant based protein. One tablespoon of chia will provide 3g of complete protein, with all nine essential amino acids.

Why do we need protein?
Proteins are a potent force in all living cells, and are fundamental to our very architecture as humans, making up 20 percent of our bodies. Our bodies use protein to build and repair tissues, to make enzymes, hormones and other body chemicals. Protein is also integral to the structure of our bones, muscles, cartilage, skin and blood.

Essential amino acids:
Amino acids are the building blocks of protein. Each individual type of protein is made from a specific chain of amino acids linked together. There are 20 amino acids in total and while most can be synthesised in our bodies, there are nine ‘essential’ amino acids which must be absorbed in our diets. Chia contains all nine essential amino acids, making it a ‘complete’ protein. This is incredibly rare for a plant based source of protein, and makes chia particularly beneficial for vegetarians, vegans and those who favour a plant based diet.

How to eat chia:
We recommend one tablespoon of chia, every day. Chia has a neutral taste and can easily be added to muesli, salads, soups, smoothies or added to baking – see our recipes for some easy ideas.

The Beauty of Chia: Healthy Skin We refer to Chia as Nature’s Complete Superfood as it contains high levels of nutrition that are essential for a healthy diet. Recently, I have also come across descriptions of Chia as a complete ‘beautyfood’, to which I cannot disagree.

Beauty comes from being our authentic self, and a large part of feeling comfortable within our own skin is ensuring we take care of it. Coupled with a regular skin care regime, eating a balanced diet, full of nutrient rich foods is essential for maintaining hair and skin vitality. Chia is the richest combined source of Omega 3, protein and fibre, also rich in vitamins, minerals and antioxidants, Chia nourishes skin from the inside out. Chia’s rich source of protein aids in skin cell regeneration and tissue repair. Combined with Omega 3s, protein contributes to the formulation of collagen and elastin, both of which support skin suppleness.

Benefits of Omega 3 to the skin can largely be seen in its ability to enhance moisture retention and promote skin hydration. In addition, the anti-inflammatory properties of Omega 3 can assist to combat skin irritations. Omega 3 ALA is a necessary component to the functioning of the Omega 3 group. One heaped tablespoon of Chia provides the recommended daily intake of Omega ALA.

Antioxidants fight free radical damage associated with aging, environmental pollutants and UV damage. Chia is an excellent source of antioxidants, gram for gram providing four times the antioxidant power of fresh blueberries. Fibre promotes the healthy appearance of skin from the inside out, essential to aid the digestive process, fibre helps remove toxins from the body and aids the absorption of antioxidants and vitamins. 100% chemical free, adding Australian grown Chia to the diet is an excellent way to harness the power of good nutrition to compliment your daily skincare regime.

For more information on how to include Chia in your diet you can contact me at askemma@thechiaco.com.au Emma Morris – Accredited and Practicing Dietitian

The fair trade movement has been integral in ensuring fair value for farmers and workers in developing countries, tackling poverty and empowering producers to improve the quality of their lives and take more control over their futures. In western countries we have similar issues where some food companies are driven only by profits which means they will try and purchase produce at the cheapest price possible at the expense of the farmers and environment in which it was grown. This creates an issue as it is not a sustainable way to continue to develop the food industry.

Fair value farming is where all participants at each step in the supply chain are paid fair prices for their part of producing, cleaning, packaging and delivering the foods that we all enjoy. In many developed countries, farmers are paid for their produce at a fixed rate and don’t get to negotiate the price, regardless of the quality of their produce. And for some farmers who have no power to negotiate the prices are so low that they barely cover their costs of production. In Australia we have had politicians calling for a plan to disclose the share of the retail price of food the farmers receive in an attempt to distribute fair returns to farmers. I believe this is a simplistic method as this does not adequately account for other roles in the supply chain, such as cleaning, packing, processing, financing, freight and storage.

At The Chia Co we manage the supply chain from our Chia farms, right through to our customers so we can guarantee the quality of our Chia products and ensure distribution of fair value all the way along the supply chain. When I established The Chia Co I drew on experience and knowledge gained from international examples of fair value farming to ensure there is fair value for all participants in the supply chain. We don’t focus on profits at the expense of other parts of the chain. Our farmers are rewarded for producing the highest quality Chia in the world and this allows for profits to be invested back in the environment and the community where our Chia is grown. I encourage you all to take an interest in where and how your food is produced and ask more questions. Sustainable production of food is integral to our future.

John Foss

The low-fat food trend has been around for the past four decades, leading to an increase in highly processed foods, stripped of fat, but filled with sugar and other unnatural fillers.  Despite the reduction in fat consumption, obesity has risen in the western world by 30% in this time.  This suggests the low-fat food push seems to have negatively impacted diet-related disease rates and that highly processed low-fat foods may actually be the cause of this epidemic.  Governments, educators, some health professionals and food companies have lead the western world to become scared of fat unnecessarily and caused us to lose sight of the fact that fat plays an important role in our body.

Fat is an essential part of our diet.  It provides energy, absorbs nutrients, maintains body temperature and is required to function our brains’ neurotransmitters and the molecules of the immune system.  The human brain is nearly 60 percent fat and we’ve learned in recent years that fatty acids are among the most crucial molecules that determine your brain’s integrity and ability to perform.

Essential fatty acids (EFAs), like the Omega 3 oil found in Chia Seeds, are required for maintenance of optimal health but they cannot be synthesized by the body and must be obtained from dietary sources.  Plant-based foods that are naturally high in EFA’s include avocado, coconuts, nuts and seeds.  Wild caught oily fish is also a great source.

As well as the importance of EFA’s for healthy brain function, the Omega 3 ALA found in chia seed is especially important for a healthy heart and research has shown Omega 3 ALA can be beneficial for lowering cholesterol, maintaining artery function and reducing the risk of cardiovascular disease.

The heart foundation recommends an intake of Omega 3 ALA (plant source) daily and an intake of Omega 3 DHA from eating oily fish two to three times per week.

The way your food is grown has a major impact on its level of nutrition.

Chia is a latitude specific crop and needs to be grown within 15-20 degrees of the equator.  To ensure its rich nutritional content, the chia plant must be exposed to the natural but complex process of specific day length, water and sunshine that develops the omega-3 oil profile, fibre, protein and antioxidants in the seed. This ripening process is also what helps develop the seeds natural outer coat colour.

When you look at your chia seeds, they should be black speckled or white. There is no nutritional difference between the black and white seeds, it’s purely the colour of the seed coat that differs.

At The Chia Co we grow our chia at exactly 15 degrees from the equator, providing long daylight hours and maximum sun. We use gravity-fed irrigation to ensure the quality and nutritional profile of every batch of seed.  We also test every batch to confirm the rich omega-3 content and nutritional profile of our chia seeds.

We can guarantee the nutrition of our chia because we grow it ourselves. Every packet of chia is fully traceable back to the paddock on which it was grown. We ensure that when you eat chia you are getting the essential nutrients you are promised.

Omega 3 for mood boosting

Chia is the richest plant source of Omega 3 essential fatty acid. Fats make up to 60% of our brains and insulate nerve cells to provide communication between the cells. Omega-3 oils reduce inflammation in the blood vessels and cells of our brain, helping to promote good blood flow and increase positive mood. Omega 3 also helps improve hormonal imbalances, so be sure to eat fresh fish at least twice a week and plant sources of Omega 3, like Chia, every day.

Fiber for digestive health

Chia is beneficial in the area of digestion because of the rich fiber content.  Chia has 37% fiber – 20% is soluble and 80% insoluble and both are extremely important in maintaining regular gut function and good gut health.  Many people compare Chia and Flax and are happy to learn that Chia has twice the fiber of flaxseeds.

Helps keep you full

Chia holds 16 times its weight in water and swells to form a thick gel when mixed with liquids.  The rich fiber content in chia slows the conversion of carbohydrate to sugar and provides a slow release of energy, stabilizing your blood sugars, reducing cravings and helping to keep you full.

Chia is Gluten Free

Chia is the only gluten free wholegrain that can be eaten raw, directly from the packet, without grinding or cooking.  Chia is predominantly known as an oil seed, but it is also a wholegrain food. People managing gluten free diets often struggle to find sources of wholegrain nutrition and Chia is an excellent source.

Vegan Protein

Chia is rich in vegan protein (20%) and with all 8 amino acids chia is a complete protein. Our body uses protein to build and repair tissue, synthesize and regulate hormones and is the building block of bones, cartilage, muscles, skin and blood. Protein is required to function every cell in our body and because it is not stored in the body we need to eat it every day.  Chia is a fabulous source of vegan protein and is easy to include in the daily diet.

I was in a bus travelling from the airport and the man next to me asked about my trip and where I had been.  When I told him I’d been looking at chia farms he was very keen to tell me about the chia he was growing in his back yard and how it was growing like crazy.  It made me want to share some information with everyone about the farming of chia and why where it is grown is so important.

Although the plant may grow in the backyard and some seeds will form, the nutrient value will not develop in the seeds if it is grown outside of the right latitude and climatic conditions.

Chia is a latitude specific crop and needs to be grown within 15-20 degrees of the equator.   To ensure the superfood status and rich nutritional content, the chia plant must be exposed to the natural but complex process of specific day length, water and sunshine that develops the Omega 3 oil profile, fibre, protein and antioxidants in the seed. The ripening process is also what helps develop the seeds natural outer coat colour.

When you look at your chia seeds, they should be black speckled or white  – but they should never be brown.  Brown chia seeds are immature seeds that have not had enough sunlight and water to mature properly or there has been a climatic event such as frost on the crop.  When chia seeds are brown the nutritional content is also compromised; brown seeds will be low in Omega oils and have a bitter taste.

At The Chia Co we grow our chia at exactly 15 degrees from the equator, providing long daylight hours and maximum sun. We use gravity-fed irrigation to ensure the quality and nutritional profile of every batch of seed.  We also test every batch to confirm the rich Omega 3 content and nutritional profile of our chia seeds.

We can guarantee the nutrition of our chia because we grow it ourselves. Every packet of chia is 100% chemical free and fully traceable back to the paddock on which it was grown. We ensure that when you eat chia you are getting the essential nutrients you are promised.  If you find the chia you have purchased is brown, you should take it back to where you bought it.

Until next time,
John Foss

The Chia Co founder and CEO John Foss featured on Sky News Australia – 29 July, 2014.

Over a ten minute interview, John discusses his guiding vision for improving the world’s health through the nutrition of chia, and sheds light on his 10-year journey from WA wheat farmer to global health food innovator.

 

We are excited this week to launch Coffee Bean Chia Pod with Intelligentsia coffee – an energy boosting breakfast combining a full serve of chia seeds with premium cold brewed coffee and coconut milk.

Obsessed with high quality ingredients, vital nutrition and great coffee, we reached out to coffee artisans Intelligentsia to bring our vision to life. As our CEO and founder, John Foss explains:

“We set out to make a product with the very best coffee and we’re thrilled to be working with Intelligentsia, who share our obsession for quality and innovation. Intelligentsia are masters of their craft and work directly with coffee growers around the world to produce the highest quality coffee.”

Our innovation team worked with Intelligentsia to find the perfect brew, experimenting with several hot extraction methods before deciding that a cold brew process was the best option to produce a smooth, rich flavor. Unable to find a cold brew that didn’t include additives like extenders and artificial flavors, we decided to make our own.

Doug Zell, co-founder and CEO of Intelligentsia, says they were excited to work with us to find the best coffee beans and produce the perfect cold brew for Coffee Bean Chia Pod. “After trialing several options, our expert baristas decided that the sweet, full flavor of our cold brewed Black Cat beans were the perfect choice to compliment the clean, fresh taste of coconut milk,” Doug said

The final step was to add a ‘secret’ ingredient – raw camu camu. Adding to the flavor and nutrition of the product, camu camu also played a vital role in raising the acidity level, enabling Coffee Bean Chia Pod to be High Pressure Processed.  We use HPP (a cold process) to retain the color, flavor and protect the nutritional integrity of ingredients in our products.

John concludes that through an unwavering dedication to quality, we have made a product that tastes great, contains only real food ingredients, and offers a long list of nutritional benefits.

“Chia seeds provide the highest plant source of omega-3, fiber and protein, while high quality coffee offers important antioxidants. Combining these ingredients with the healthy, medium chain fatty acids from coconut milk, and the antiviral properties of camu camu, Coffee Bean Chia Pod is a healthy, energy boosting breakfast that we know our customers will love, ” he said.

“While each ingredient on its own is remarkable, research has shown that combining high quality coffee with the MCTs (medium-chain triglycerides) found in coconut milk increases the benefit, delivering a powerful, sustained energy boost and improving cognitive function.”

Co-branded Coffee Bean Chia Pods will be available at Gelson’s in Southern California and Jewel throughout the Midwest from November 10, 2014. Co-branded Coffee Bean Chia Pods will be available nationally from January, 2015.

As the world’s best athletes hit the court at the Australian Open Tennis Championship, Chia Pod serves up vital nutrition and key hydration.

Adding a serve of chia seeds to your diet each day is a great way to improve hydration levels, particularly during warm weather. Chia absorbs up to 16 times its weight in water, effectively storing the hydration and releasing it slowly over time. The absorbent qualities of chia also result in a better retention of electrolytes, another crucial factor in maintaining your body’s hydration.

The rich fibre content in chia also benefits athletes, slowing the conversion of carbohydrates to sugar and delivering and sustained release of energy. The omega-3 ALA in chia promotes a healthy heart and lean muscle mass for strength, while chia’s complete protein assists with cell and tissue regeneration.

Chia Pod is a fantastic way to get your daily serve of chia. Combining a full serve of sun ripened chia seeds with real fruit and other plant based ingredients, Chia Pod is the perfect grab and go fuel before exercise. Each Chia Pod provides 3g of omega-3 ALA and 6g of fibre, with no added colours, flavours or refined sugars.

On Friday 14 November, our chia growers from Western Australia paid a visit to Bakers Delight in Port Melbourne.

In a true ‘farm to table’ experience, Head Baker Adam Hansen showed our farmers how the chia seeds they grow are added to the dough of the Chia Omega 3 Loafs.

“As a farmer, there’s nothing more satisfying than when you can see the product you’ve produced on your farm as a final product in a way that consumers can eat it, ” says John Foss.

“You can see that the way we’ve focussed on getting the best quality chia is then carried right through to the way that their bread is baked. For me, that was very special.”

Bakers Delight was our first ever ingredient customer and it has been great to see their Chia Omega 3 Loaf become one of Australia’s favourite ways to eat chia, every day.

In 2014 we took Chia Pod to the world. From our Chia Pod Van Tour in the US, where we shared more than 85,000 Chia Pods at more than 190 events, through to street events in the UK and major sporting competitions in Australia.

The tropical freshness of real mangos, blended with sun ripened chia seeds and pure coconut milk – with no added sugar.

A delicious breakfast or snack, each Mango Chia Pod® provides 3g of omega-3 and 6g of fiber, with fresh mango providing the added boost of vitamin C, vitamin A and folate.

More info >

THE CHIA CO – OFFICIAL SPONSOR OF THE US OPEN TENNIS CHAMPIONSHIPS

The Chia Co, world innovators in health food, are proud to announce their Official Sponsorship of the US Open Tennis Championship in a partnership spanning three years, 2014-2016.

As the sole sponsor in the Health Food category, The Chia Co are thrilled to align their young, fast growing brand with the world of elite Tennis and the USTA.

This inaugural partnership with the US Open marks the next progression in the growing relationship between The Chia Co and the elite sporting world, following the 2013 partnership with eleven-time world champion surfer, Kelly Slater.

John Foss, Founder and CEO of The Chia Co, says that this partnership highlights the natural alignment between The Chia Co products and elite sport.

“We’re thrilled to be joining the ranks of established partners to one of the world’s most highly respected sporting events and feel our brand and products are a natural fit for the US Open. Our Chia Pods offer vital nutritional fuel for athletes”, he said.

“Throughout the tournament, the world’s tennis elite will enjoy the nutritional benefits of Chia Pods from on court branded coolers and in the player dining hall, and Chia Pods will also be available to media and event attendees.”

To support their involvement with this event, The Chia Co will be running a retail promotion in the lead up to The US Open. One lucky winner will enjoy a trip for two to New York and courtside seats to the Open finals. US Open Tennis Championships will run from August 25 through September 8, 2014 at Flushing Meadows, NY. For more information visit: www.usopen.org/

Find more information at thechiaco.com.au or connect via Facebook and Instagram @thechiaco.