Iced Chia Green Tea with Lemon

The battle of the bulge is on my mind right now. As a huge fan of green tea - the anitoxidant rich, calorie free beverage and a new fan of chia - the super nutritious seed, it seemed like a perfect pairing for a healthy, refreshing and perhaps slimming drink!

Have you noticed that green tea extract seems to be in almost every weight loss supplement. Well, there's something to it. Studies have found that a key compound in green tea called EGCG (epigallacatechin gallate) benefits weight loss by helping the body burn fat. We're not talking huge drops here so don't go bananas. It seems to take at least 3 cups of green tea to "burn" less than 100 calories but it's still a boost and maybe we can kick it up with the chia.

Referred to as a "superfood"chia seeds are rich in protein, seriously loaded with omega-3 fatty acids, and supply B vitamins, calcium, iron, potassium, manganese, copper and zinc- but it's the seriously water loving soluble fiber in chia that might help our cause. These seeds can hold more than 10 times their weight in water helping us to feel satisfied, stabilizing blood sugar levels and reducing cravings. Yeeha!

The Recipe:
4 cups green tea

1 lemon, juiced

2 Tablespoons chia seeds
Optional - sweetener

Directions:

Brew up 4 cups of organic green tea and chill (making it the night before and leaving it in the refrigerator might be a good way to do it).
After the tea has chilled add the freshly squeezed juice from one lemon.

Add the 2 Tablespoons of chia seeds and whisk.

Let sit at least 10 minutes before drinking.

Don't freak out, it's crazy looking !

Okay so this may be the first drink you have to chew but it's kind of fun and super healthy for only 25 calories a cup. It definitely can use some sweetening but be easy with it unless you're using something calorie free like Stevia . Keep in mind green tea has caffeine and drinking it late in the day can effect your sleep. Try sipping away at this between and before meals. Good luck, this is definitely a new adventure.

Asparagus - a Perfect Spring Time Vegetable

For some reason, asparagus seems to be my go-to vegetable and right now it's in season! Asparagus, like most vegetables is low in calories, only 40 for a cup, a good source of protein and fiber and rich in Vitamins K, folate, A, C and Iron. Asparagus is also pretty simple to make; rinse, lop off some of the woodier ends and roast, steam, sautee or slice it super thin and serve raw. In the cooler months asparagus is delicious roasted on super high heat with a drizzle of olive oil and a sprinkle of sea salt and cooked until they get a bit crispy. Now that it's warmer the same effect can be achieved on the barbecue grill. It's also nice to steam them until they're just right, not too soft and not too hard and make delicious cold sides like garlic-sesame asparagus, or lemon-ginger asparagus, which hold up well for lunches and picnics. Cold, cooked asparagus is also a great addition to pasta and potato salads or even a green salad.

Klean Kanteen Safety Notice

Klean Kanteen is recalling it's sports cap 2.0.  If your Kanteen is topped with this cap please follow the directions below to send it back and receive a new one.  Here's what the notice states.

Details
For safety reasons and in cooperation with US Consumer Product Safety Commission, Klean Kanteen  is recalling ths Sports Cap 2.0.  Klean Kanteen has received five consumer reports relating to the Sport Cap 2.0 breaking or cracking after being dropped, which could pose a potential choking or ingestion hazard.  There have been no incidents of actual choking or ingestion reported.  Klean Kanteen has developed a higher-impact version of the spout that remedies the potential hazard.

Klean Kanteen stainless steel bottles and other caps are not affected by this recall.

Return Procedure
1. Inspect the spout of your Sports Cap 2.0 to determine if it is the ersion being recalled (see online link below for images).
2. If the spout on your cap is the version being recalled discontinue use.
3. Contact Klean Kanteen to receive a new cap with the redesigned spout.
ONLINE at www.kleankanteen.com/safetynotice
PHONE at 1-877-456-9063

Five High Fiber Whole Foods

The fiber message has been sent loud and clear. Everyone knows it's an important part of one's daily diet. You may even be aware of the conditions it's particulary beneficial for such as diabetes, heart disease, cancer, constipation and obesity, but the problem is most of us aren't getting enough.

We should be shooting for 25 - 35 grams per day but studies show we're more typically coming in at 15 grams per day. It might be easier to just take some sort of powdered fiber supplement but I'm a food first kind of girl, and natural, whole foods that are rich in fiber can also offer vitamins, minerals, antioxidants and other health promoting substances that we just shouldn't miss out on. So here are five, high fiber ,whole foods you might want to consider for a fiber boost with benefits.

1. BEANS. And lentils and split peas, all those gassy little devils are by far one of the best ways to get fiber in your diet. They even have the harder to find soluble fiber which helps maintain healthy blood sugar levels and lower blood cholesterol levels. A one cup serving supplies between 12 and 16 g of fiber getting you almost half way to your daily target.


2. SALBA. Salba is a white chia seed that is a serious nutritional power house. It's rich in plant based omega 3's, it's a great source of complete plant based protein, it's rich in potassium, iron, calcium, magnesium and antioxidants AND it provides 8 grams of fiber per 2 Tbsp serving. Sprinkle Salba onto your hot or cold breakfast cereal, add it to smoothies, toss it on your salad, even just eat a spoonful straight up but try to get it in.


3. RASPBERRIES. In a one cup serving, these delicious berries provide half your day's supply of vitamin C, are a good source of manganese, Vitamin K and magnesium and supply 8 tasty grams of fiber.


4. WINTER SQUASH. Pumpkin, acorn squash, butternut squash, spaghetti squash you get the picture, all these delicious vegetable soffer plenty of vitamin A, vitamin C, magnesium, manganese and iron. A one cup portion of winter squash provides 6 - 9 grams of fiber. In months when these veggies aren't available fresh you can find them frozen or for pumpkin, canned, organic and unsweetened.


5. ARTICHOKE. One medium artichoke offers healthy amounts of vitamin C, vitamin K, folate, magnesium, potassium and manganese as well as an unusual amount of antioxidants with particular benefit to the liver. One cooked artichoke supplies about 7 grams of fiber. If eating a whole artichoke is not your thing, just get the hearts, cup's worth will give you even more of the beneficial fiber.

Add Quinoa To Your Grocery List

It's time to give rice a rest and add a new super-food to your weekly menu.

Quinoa is a tiny little seed that cooks up and eats like a grain but with a lot more going for it.

It's quick cooking, low on the glycemic index, gluten free, easy to digest and a rare plant source of complete protein.

Quinoa is also nutrient packed offering plenty of manganese, magnesium, folate and iron.

Quinoa makes a nutritious hot breakfast cereal, just top with fresh fruit: add veggies, nuts and broth to make a yummy pilaf or add crunchy diced vegetables and fresh herbs for a delicious salad.

To prepare quinoa bring two parts water to a boil add one part quinoa, lower to a simmer, cover and cook for 14- 18 minutes.