By CRT NYC guide, Jill Krebsbach
Are you looking for more energy on your runs? Or a way to feel fuller longer? Maybe you are feeling a bit sluggish after the holidays and are already looking towards a diet reset.
Look no further!! Check out some key foods to try out in the new year.
Chia seeds
These tiny black seeds,prized by the Mayans, pack a lot of nutritional punch!They are loaded with fiber, protein and omega-3 fatty acids and various micronutrients and are easy to prepare.
Due to their bland taste you can add them to pretty much anything, you can soak them in juice or water, sprinkle them on top of dishes and casseroles or even add them to baked goods!
Some studies have shown, if eaten consistently in your breakfast, they promoted feeling fuller longer and reduced over eating later in the day.
Serving size: 2 tablespoons, you can consume up to 2 times a day.
Nutrition info here:
https://www.healthline.com/nutrition/11-proven-health-benefits-of-chia-seeds#TOC_TITLE_HDR_3
Hemp seeds
These seeds are of the hemp plant, cannabis sativa, but a different variety and only contain trace amounts of THC, the psychoactive compound in maraiuana (<0.3%>)
They are rich in healthy fats, high quality protein (especially if your diet is more plant based) and contain several minerals such as iron and potassium.
Technically they are a nut, they have a mild nutty flavor and are also referred to as hemp hearts. These crunchy seeds can be consumed raw, cooked or roasted. Sometimes you will find them in protein powder form, as well as hemp milk and hemp oil.
They have been shown to fight inflammation, protect your heart and immune system.
Serving size: 2 tablespoons
Tip: the best way to prevent spoilage is to store them in a sealed container in the fridge. If stored in a pantry, plan to use it in 3-4 months.
Nutrition info here:
https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds#TOC_TITLE_HDR_3
Flax seeds
Since the time of early civilizations of Rome, flax seeds have been one prized crops grown.
These seeds from the flax plant are high in protein and fiber. They have been shown to have digestive, heart health benefits and lower your risk of stroke.
If you are vegetarian or don't eat fish, they can be one of your best sources of omega 3 fats. They have a slightly mild, nutty flavor and can be added to both sweet and savory foods.
Serving size: 1 tablespoon, up to 5 tablespoons per day. * These seeds best consumed ground so they are easier to digest. If you buy whole, you can grind it in your coffee grinder.
Nutrition info here:
https://www.healthline.com/nutrition/benefits-of-flaxseeds
Tips:
When increasing fiber in your diet be sure to increase your water intake as well, at least 64 oz per day, to keep things moving and be increase your fiber amount gradually to reduce bloating/cramping.
Some recipes to try:
Superfood Oatmeal
This oatmeal will keep you feeling full into lunchtime and is one of my winter staples. When it starts to get warm out again, I will adjust to make a cold overnight oat option.
serving size 2
recipe time: 5 mins
1 cup rolled oats
2 cups unsweetened milk of your choice
1 tablespoon ground flax seeds
1 tablespoon chia seeds
1 tablespoon hemp hearts
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
pinch of salt
Topping suggestions: a few tablespoons of pomegranate arils (seeds) or fresh berries, dried unsweetened coconut flakes, drizzle of nut butter
1) Combine all ingredients into a small sauce pan and turn on heat to medium-high.
2) Bring to a boil, turn heat down to low and stir for 2-3 mins as oatmeal cooks and starts to thicken.
3) Once oatmeal is at desired consistency, remove from heat. Add any additional toppings and serve.
Go Getter Smoothie
serving size:1
recipe time: 5 mins
1 ripe frozen banana
1 cup of unsweetened milk of your choice
2 cups of fresh spinach
1 tablespoon almond butter or other nut butter
1 cup frozen cherries
1 teaspoon of vanilla extract
1-2 tablespoons of flax, hemp, or chia seeds
Ice as needed
Additional add ins:
1 scoop of your favorite protein powder (I like Aloha)
1 tablespoon of cocoa powder
Add all ingredients to a high powered blender and blend until smooth and creamy. Add more milk if necessary. Feel free to double the recipe to serve 2!
