Chia is one of the most simple, nutritious things you can add to any meal. And, with no discernable flavor of its own, you can do almost anything with it – sprinkle a raw teaspoon into your salad or smoothie, let it ‘gel’ into a chia pudding, add it to your soups, or even bake with it.
Many people are a little nervous to try baking with chia because they’re not quite sure how to do it, or whether it will ruin the recipe. Thankfully, it doesn’t take a master chef to include chia seeds in almost any baking recipe. Here are our top five tips:
As you like it
Chia is very versatile and durable during cooking. This means you needn’t worry that baking, blitzing or any other kitchen activities are going to impact the nutritional quality. You can use chia by adding it as an ingredient into your baking or by simply sprinkling seeds onto your bread or biscuits before or after the oven.
To grind, or not to grind
Chia has a soft outer shell which is easily digestible, and the seeds retain their full nutrition whether ground or whole, so it’s really up to you how you prefer to use them! Some recipes might work better with a smoother, ground chia – like cakes, brownies, and less textured baked goods. For a recipe with texture, like cookies, muffins or breads with nuts and seeds, whole seeds will work just fine.
Flavor-free nutrition
With virtually no discernible taste of their own, chia seeds will not ruin your delicious cookies or cakes. In fact, most people will not even notice they are in there! Fussy little eaters? Never fear, adding chia is a simple way to give your baking a nutritional boost of fiber, omega-3 and protein while making sure your whole family will enjoy it.
Gluten-free and vegan-friendly
Chia is terrific for gluten-free and vegan baking because it can replace a number of other ingredients. Use a portion of chia flour mixed with gluten-free flour for a valuable nutritional boost. Chia gel can also be used to replace thickeners like gelatin and can be used as a binder in place of egg and breadcrumbs for burgers, meatloaf and meatballs.
Chia eggs
Need to go totally egg free? We’ve got you covered. For each egg you need to replace, simply use one tablespoon of chia (ground or whole) mixed with three tablespoons of water. Allow the chia to form a gel in the water by leaving it to sit for 10mins.
Ready to give it a whirl? Try your new chia baking skills out with these delicious Jaffa Palmiers.
It’s that glorious time of year again… The birds are chirping, the lambs are bounding, the blossoms are blooming and….oh yes, how could we forget? Hayfever!
For many of us, hayfever is the frustrating blight on an otherwise beautiful time of year. Just when we feel like throwing open those windows and getting outside for some much needed post-winter fresh air, our senses are set upon by a host of allergens. Here in the US, the Centers for Disease control and Prevention report that 19.9 million people were diagnosed with hayfever in 2018, with most of us reaching for over-the-counter remedies like nasal sprays and eye drops to get us through the day.
One of the most common (and irritating!) symptoms of hayfever is, of course, the dreaded eye-itch. When we are exposed to allergens (like pollen), our bodies release chemicals that turn on their inflammatory responses, causing itching, watering, and puffiness around the eyes.
As lucky as we are to have a plethora of antihistamine-based treatments available just a pharmacy stroll away, there are some natural ways we can relieve the symptoms of itchy eyes.
Here are just a few of our favorite home remedies for keeping those itchy eyes at bay:
- Kiwi fruit
Kiwi Fruit is high in vitamin C, which is a natural antihistamine and anti-inflammatory. - Nettle Tea
Studies have shown that nettle tea can help relieve inflammation of the upper respiratory tract and ease nasal congestion, sneezing, and itching. - Ginger
Ginger is another amazing anti-inflammatory helpful for relieving hay fever symptoms. - Fish oil
Try increasing the amount of fish oils (omega-3 fatty acids) in your diet. One key health benefit of fish oils is their ability to reduce inflammation by blocking the inflammatory pathway, effectively putting a halt to those pesky hayfever symptoms, - Dust mites.
The reality is, we’ll never be able to stop Mother Nature from throwing up those natural allergens. But one thing we can do is make our lives easier inside the house. Dust Mites contribute to hayfever, so keeping your house and workspace dust-free can help enormously. - Resist the rub
It’s so tempting, but rubbing those itchy eyes will irritate them even more and make them more inflamed. Instead of rubbing, try applying a cold compress to relieve irritation and bring down inflammation.
We all know that working out has tonnes of physical benefits, like increasing stamina, building muscle strength, fat burning, revving-up that metabolism, and giving you more energy. But, what you might not know is that there is now heaps of research that suggests that exercise (particularly aerobic) offers a slew of benefits for our brains, too!
Exercise has been linked with improved cognitive function, thanks to a few different ways that it affects the brain. It increases our heart rate which pumps more oxygen to our brain, and it also aids the release of hormones which provide an excellent environment for the growth of new brain cells.
Joyce Gomes-Osman, an assistant professor in physical therapy and neurology at University of Miami Miller School of Medicine, put together a study on how much exercise we need to improve cognitive functionality. Her study found that people who exercised about 52 hours over a period of about six months showed the biggest improvements. On average, these people were exercising for about an hour, three times a week. Totally doable, we think!
As well as improving the way our brain works, exercise can also benefit our mood — even acting as a natural antidepressant, according to this Swedish study. The study shows that exercise provides more cell growth in the hippocampus, an area of the brain responsible for learning and memory. According to the research, the suppression of cell growth in the hippocampus is one of the key underlying causes of depression. So, by stimulating cell growth in this part of the brain, physical activity might, in fact, be a very efficient way to fight depression. Combine this with the release of feel-good hormones and endorphins, and it’s no small wonder why most of us feel a spring in our step after a good workout.
So, just to recap… Working out can lead to:
a bangin’ bod…✓
more smarts…✓
better mood…✓
Do you really need any other reasons to get out there and get moving?!
Bring water to the boil in a saucepan on medium heat. Place a heat proof bowl on top of saucepan.
Add dark chocolate to bowl slowly, making sure to stir and allow to semi-melt before adding more. Always make sure to monitor chocolate to avoid burning it.
Once all 3 blocks of dark chocolate have been melted place bowl off to the side to cool slightly (be careful the bowl will be hot, make sure to use a tea towel).
Whilst the dark chocolate is cooling, grease and line a baking tray with baking paper.
Using the same method, melt the white chocolate in bowl over the saucepan of boiling water. Allow to cool.
Once slightly cooled, pour dark chocolate into the baking tray making sure to spread evenly to all corners of the tray.
Spoon small amounts of white chocolate randomly around tray before “brushing” through dark chocolate to make a paint like effect.
Sprinkle chia, buckinis, freeze-dried raspberries and rose petals evenly around the tray on top of melted chocolate.
Slice mini Easter eggs in half before placing them randomly onto the bark lightly pressing down.
Cover tray with tin foil before placing in the freezer overnight to set.
Once set bring out of the freezer and break into chunks using either the handle of a wooden spoon or a knife.
Place all ingredients except cherries and chocolate chunks into a good quality food processor and blitz until the mixture is sticky and all dates are completely broken up.
Add dried cherries and chocolate chunks.
Blitz again until mixture is well combine.
Press tablespoon sized amounts of mixture together between your fingers.
Roll into balls. Place into the freezer to set for an hour.
Anxiety disorders are the most common mental disorders, affecting 40 million adults in the US aged 18 years and over. Anxiety can come in many different forms and can have a significant impact on day-to-day activities for those suffering from it, affecting concentration, sleep and the ability carry out ordinary tasks at work, home or school.
Those who suffer from severe anxiety will usually require professional medical help, and we would never intend to replace the advice of your doctor or psychologist*. But, for mild-to-moderate levels of anxiety, making changes to diet and lifestyle can make a real difference. Just like there are foods that harm or help our bodies, there are foods that harm or help our mental health.
Dark Chocolate:
The mood-boosting effects of chocolate have been touted for quite some time, but more recent research has shown a particular link between dark chocolate and anxiety. And here’s why:
- Polyphenols
A 2013 study in the Journal of Pharmacology showed that a special compound found in cocoa called polyphenols can positively affect anxiety and enhance calmness. - Serotonin
Low serotonin is one of the leading causes (and outcomes) of anxiety. Dark chocolate provides large amounts of Tryptophan, an amino acid that also works as a precursor to serotonin. So, it’s possible that by ingesting more dark chocolate, you’re improving your serotonin levels. - Mood Elevation
Another ingredient in chocolate is theobromine — an ingredient that studies have shown can have a positive, mood elevating effect on those that ingest it. - Magnesium
Dark chocolate also contains high amounts of magnesium. Studies are starting to show that magnesium may be one of the few nutrients that has a noticeable effect on anxiety. People often take magnesium supplements, but getting your magnesium through food is considered a much healthier overall option.
Darker the better
It’s important to note that these benefits are only found in dark chocolate. Milk chocolate has almost no nutritional value, contains very little of those all-important nutrients mentioned above, and contains high levels of sugar that can actually lead to worse feelings of anxiety!
The closer you get to pure dark cocoa (preferably sugar-free) the more benefit you will see. We know that dark chocolate can be bitter, so try starting with a percentage of around 75% cocoa while your tastebuds adjust. We love the USDA organic and Fair Trade dark chocolates from Alter Ego — especially the Alter Ego 85% Blackout.
Other diet tips to improve anxiety:
- Drink more water. Many studies have found that dehydration affects up to 25% of those with persistent stress, and dehydration is known to cause more anxiety.
- Look for foods rich in magnesium, vitamin B12 (and other B vitamins), zinc, and antioxidants
- Avoid eating foods that contribute to anxiety, such as fried foods, high glycemic carbs, refined sugars, and alcoholic beverages.
Each year, the World Health Organisation (WHO) chooses a topic of particular importance to focus their efforts on for World Health Day: an international communication campaign designed to raise awareness and encourage change in our global approach to health.
The focus for this year’s World Health Day, on 7 April 2019, is universal health coverage.
Universal health coverage is WHO’s number one goal. Achieving it would mean all people having access to the quality health services they need, when and where they need them, without financial hardship.
Progress towards this goal is being made in countries in all regions of the world. But, millions of people still have no access at all to health care. Millions more are forced to choose between health care and other daily expenses such as food, clothing and even a home. About 100 million people are pushed into extreme poverty each year because of out-of-pocket spending on health.
At The Chia Co, we believe that health is a human right — and it’s time for health for all.
To make health for all a reality, we need to ensure that all individuals and communities have access to high-quality health services so that they take care of their own health and the health of their families. But what does this really mean? It means supporting skilled health workers in our own communities, and better enabling them to provide quality, people-centered care. It also means encouraging our policy-makers to commit to investing in primary health care. Health is a political choice, and we need to make sure it is considered in all government policies.
Learn more about World Health Day and how you can get involved.
If you’re anything like us, those precious extra minutes of snoozing in the morning seem like no brainer! And how is it that you are never more comfortable than when that alarm goes off?!
Studies show that snoozing before we get up for the day is pretty standard practice, with more than half of people ages 25-34 hitting snooze daily. Unfortunately, hitting that snooze button might be leaving you more tired than you think.
If you snooze, you lose
Leaders in this science say we go through sleep cycles that last around 45 minutes and if you’re snoozing for additional periods of just nine or ten minutes at a time, you will never get back into any meaningful rest. This REM sleep is really important for our brains to properly rest and form new memories. Not getting this quality sleep can have consequences to our physical and mental health.
What’s more, recent research has shown that hitting the snooze button can extend the period of grogginess —called sleep inertia — we feel upon first waking. If you are woken towards the end of your sleep cycle, like when your alarm first goes off in the morning, your sleep inertia tends to last for up to 30 minutes as your brain adjusts to the waking-up process. But, when you hit the snooze button and go back to sleep, the next time you are woken by your alarm (usually just nine minutes later!) you are only at the start of a sleep cycle. And being jolted awake at this time can cause sleep inertia and grogginess that can last for up to four hours.
Want to become a morning person? Here are our top tips to making getting out of bed that little bit easier:
Get to bed earlier
Experts recommend all adults should be getting between 7-9 hours of quality sleep each night. Getting enough sleep will not only replenish your energy levels and set you up for a productive day ahead, but it can also help manage your hunger levels, maintain your immune systems and retain memory.
Don’t use your phone as your alarm
Ideally, we’d all wake up naturally every morning. But, let’s face it: most of us don’t have that luxury. Using your phone as an alarm clock usually means it’s next to you as you sleep, potentially buzzing or lighting up as notifications happen throughout the night, and interrupting your sleep. Sleeping with your phone next to you also lead to the temptation to keep looking at your phone in bed, which can make it harder to nod off. So, keep the phone out of the bedroom and instead use a clock alarm. Even better, placing it on the other side of your room will force you to get up and out of bed to turn it off, making it much easier to resist that snooze button!
Get outside
Going outside in the morning sun and getting that first breath of morning air is an invigorating, energizing way to wake up. Exposure to natural daylight first-thing can have a huge impact on your levels of serotonin and cortisol, leading to a better-regulated body clock, better quality sleep at night, and improved mood. So, take your morning coffee (or lemon water) out onto your porch for a few mins of early morning light. Or, if you’re feeling particularly energetic, use this period to get out for an early morning walk or run!