Start Eating Chia Seeds!

WHY?

1 - Help weight loss. Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper.

2 - Feel fuller faster: They can also help your diet by making you feel full. This is because they absorb 10 times their weight in water, forming a bulky gel.

3 - Hydration for athletes: They are also great for athletes because the "chia gel" can hydrate the body.

4 - Reduce your blood pressure: There's evidence to suggest they can reduce blood pressure.

5 - Omega-3: They are the richest plant source of Omega-3 (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon!

6 - Benefits for diabetes: Because chia seeds slow down how fast our bodies convert carbohydrates into simple sugars, studies indicate they can control blood sugar. This leads scientists to believe chia seeds may have great benefits for diabetics.

7 - They are easier to digest than flax seeds, and don't need to be ground up.

8 - Add to any smoothie, yogurt, stir fry, cereal, meat, cottage cheese, lemonade, even ice cream etc...  Add them to cookie recipes, soups, etc...  

There is little to no flavor, just a little crunch!  

1 tsp. will go a long way!  Enjoy the benefits of Chia Seeds

How to Live an Alkaline Diet

Living an Alkaline Diet in 5 Easy Steps!

1. Hydration  
80-90% of people are chronically dehydrated and this is having a massive impact on their quality of life. It amazes me when people say that they don’t really drink water! How do they get through the day?  Some of my clients admit to only drinking soda, coffee, tea or milk.  NO WATER! No wonder they are coming to see me!

Getting properly hydrated will make a huge difference to your health, energy, vitality and immunity. Everything is influenced by the quantity and quality of the water you drink.

Hydration Action Steps
- Drink 6-18 cups of water each day. A good rule of thumb is to drink half your body weight in ounces.
- Drink lemon water: 2 cups of lukewarm, filtered water with freshly-squeezed juice from a quarter of a  lemon first thing every morning. It helps cleanse the digestive system, ignite your metabolism and buffer excess acids. Despite the lemons being acidic in their natural form, lemon water is alkaline-forming to the body once consumed.
- Enjoy organic herbal teas such as Rooibos, peppermint and nettle. (My personal favorite is Rooibos Chai.  Yum yum!!!)

2. Greens & More Greens!  
The alkaline diet is about alkaline foods. There is conflicting information on the Internet about which foods are alkaline and which are acid-forming. This simple rule covers most foods:

Alkaline foods are those you already know are good for you: fresh vegetables, salads, leafy greens, low-sugar fruits, nuts, seeds and healthy oils; unrefined, organic, high-water-content foods.

Acidic foods are those you already know are bad for you: refined foods, fast foods, trans-fats, meat, dairy, sugar, caffeine, white bread, white pasta and rice, condiments, alcohol, chocolate, chips, ice cream and pizza.

Aim for a ratio of 80/20: Consume 80 percent alkaline foods to 20 percent acidic foods.

3. Start Slow! 

If you hit this diet head on, you may get discouraged and could even quit. The alkaline diet is not restrictive or difficult and is really simple, once you’ve gotten used to it. People who try to be perfect from day one miss the chance to learn, experiment and find meals that work for them and their family. They end up feeling hungry, fed up and restricted.

It is far better to transition and get there slowly, by sticking to it for the long-term rather than being perfect for a day or two and then crashing.

4. Oxygen  
By doing a simple breathing exercise once or twice per day you give your body a huge helping hand in removing these acids. Plus it allows you to stop, focus your mind, visualize and relax, which is also nicely alkalizing.

Sit comfortably, close your eyes and follow this simple breathing pattern:

- Breathe in for the count of 2.
- Hold for a count of 8.
- Breathe out for a count of 4.
- Repeat 10 times.

5. Supplements  
This is one of the most overwhelming and confusing parts of the alkaline diet for most beginners. There are so many supplements out there, all promising different things and all claiming they are better than the others.

Here are the core supplements I recommend:

Enzymes: They are the ONLY workers in the body.  No matter what we eat or drink, it takes enzymes to utilize it.  Enzymes away from food go to work breaking down fats and proteins that have been stored or are causing havoc. 

Green powder: This is a combination of powdered grasses, fruits, vegetables and sprouts with a focus on wheatgrass or barley grass. 

My favorite is Apex Nourish Green because it contains more of the vegetable greens and 5 grams of protein.

Alkaline water: You can make alkaline water in a number of ways including using a water ionizer, pH drops, or adding freshly squeezed lemon or lemon essential oil.

Alkaline minerals: The primary way that your body buffers acids is through the alkaline minerals: sodium, magnesium, potassium and calcium.

EFAs (Essential Fatty Acids) : They are called ESSENTIAL for a reason!  Yep!  They are essential to your existence.  Taking an omega 3 supplement or an omega oil, using coconut, eating avocados, etc… are great ways to get your EFAs.

Protein: I personally aim for around 1 gram for every 2 lbs. of body weight, but certainly that is nowhere near the heights of some trainers who propose you should have at least 1-2g’s per kg of body weight. I suggest you find your own level that you are happy with, within this range (of 20-100g) and then consider where you will get your protein from. A great fear about alkaline diets is that you won’t get enough protein.  Make sure your protein comes from a good source!  Organic, Fresh Chicken, some Fish and egg are good animal sources of protein and are less acid than other meats. Other great sources of protein are HEMP or PEA powder.  Also consider: – tofu – soy – nuts – seeds – pulses – green leafy vegetables

The alkaline diet is simple when taken slowly, when you aim for 80/20 rather than perfection and when you still allow yourself treats and fun. Take it easy, have a sense of humor with it and enjoy it.

Keep it simple and if you mess up, don’t beat yourself up! Go for a walk, refocus and just start again! The rest of your life is a long and interesting journey, so enjoy it with the health, energy and vitality that the alkaline lifestyle brings!