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Chia Seed Pudding

overnight oats with Greek yogurt, Chia seeds and banana

Chia seeds were discovered more than 5,000 years ago and were a staple in the Aztec and Mayan diets. It’s no wonder they have stuck around for so long — they are a nutrition powerhouse! One 2-tablespoon serving provides 190 calories, 4 grams protein, 12 grams carbohydrates, 11 grams fiber and 9 grams fat, along with numerous vitamins and minerals.

Here are three ways to enjoy chia seeds as a pudding for a brain-boosting breakfast, light lunch or snack! Each recipes makes one serving.

Vanilla Chia Seed Pudding
2 tablespoons chia seeds
½ cup unsweetened almond milk (or other unsweetened milk)
Dash of vanilla extract
1 teaspoon maple syrup, honey or agave
Optional toppings: sliced kiwi, strawberries or any combination of fruit

Chocolate Chia Seed Pudding
2 tablespoons chia seeds
½ cup unsweetened almond milk (or other unsweetened milk)
1 teaspoon vanilla extract
1 tablespoon cocoa powder
Optional toppings: 1 to 2 tablespoons trail mix for an extra protein boost; sliced strawberries and/or banana

Peanut Protein Banana Chia Seed Pudding
2 tablespoons chia seeds
½ cup unsweetened almond milk (or other unsweetened milk)
1 teaspoon maple syrup, honey or agave
1 banana, separated — ½ mashed in recipe, other ½ sliced on top
1 to 2 tablespoons peanut protein powder
Optional toppings: cacao nibs and sliced strawberries

Directions for all recipes

1. Place all ingredients except toppings in a medium-sized jar and stir to combine.
2. Cover with lid and place in refrigerator overnight.
3. Remove lid and stir — should be a pudding-like consistency.
4. Top with optional ingredients. Enjoy!

Wellness Challenge: Water


This week’s wellness challenge is to drink a minimum of 64 ounces of water a day, for four or more days this week.

Here are some reasons to make sure you’re drinking enough water every day:

  • Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
  • Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help. Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.
  • Water Helps Energize Muscles. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

    Here are some tips to increase your fluid intake and reap the benefits of water:

    – Have a beverage with every snack and meal.
    – Eat more fruit and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from food.
    – Keep a bottle of water with you in your car, at your desk, or in your bag.


Juicing plays a major role in ensuring a healthy diet by making it easier to consume the recommended five to eight daily servings of fruits and vegetables. One large glass of pure, raw, fresh juice per day will help improve the immune system, increase energy, clear skin and lower the risk of disease. For maximum benefit, it is wise to consume a wide variety of juices from different types of organic herbs, fruits and vegetables. Be sure to incorporate juices into a well-balanced, high-fiber, whole food diet. Extracted juices should not completely replace whole fruits and vegetables since their fiber is important for eliminating toxins.

  • Juicing allows us to take in a large serving of vegetables and fruits at one time and can be the key to giving you a radiant, energetic life and truly optimal health. Some people may find eating that many vegetables difficult, but it can be easily accomplished with a quick glass of vegetable juice.
  • Juicing is an easy way to absorb all the nutrients from the vegetables. This is important because most of us have impaired digestion as a result of making less-than-optimal food choices over many years. This limits your body’s ability to absorb all the nutrients in an optimal way. Juices go straight to your blood stream which in turn carries all the nutrients to where they are needed the most by the body without further delay as in digestion.
  • Juicing can help you add a wider variety of vegetables in your diet. Many people eat the same vegetable salads every day. This goes against the principle of regular food rotation and increases your chance of developing an allergy to a certain food. But with juicing, you can juice a wide variety of vegetables that you may not normally enjoy eating whole.
  • Juicing is also an incredibly effective way to cleanse the body, especially green juices! Green juices contain high levels of chlorophyll a powerful phytonutrient which attaches to toxins and heavy metals and helps remove them from your body.

Some simple Green juice recipes include: Green_Celery_Juice

  • Celery, lemon and apple
  • Celery, cucumber, lemon and apple (or pear)
  • Celery, cucumber, kale, lemon and apple (or pear)
  • Celery, cucumber, lemon, parsley and apple (or pear)
  • Celery, cucumber, lemon, fennel, parsley and apple (or pear)


Remember keep the focus on getting as much greens as possible. Having sweeter fruit juices is ok but just not in excessive amounts

  •  I. Pat Crocker, Jason Vale, Hungry for Change