THE BABE BODY DIARY – CHIA SEEDS, KALE, and PROTEIN

Welcome to a new addition to the website: The Babe Body Diary.

I will be documenting my fitness and progress on  @TheBabeBody.Diary  and through this I will also be learning about how to get a healthy body and mind! Today’s topic is on 3 foods/supplements I often hear about but know very little about other than many health and exercise nuts LOVE them.


Let’s start with Chia Seeds. 

A chia seed is what’s known as a superfood. If you’re anything like me, you relate the word superfood to what might very well be stocked in Superman’s refrigerator. However, like me, you’re wrong. A superfood according to the dictionary definition is, “a nutrient-rich food considered to be especially beneficial for health and well-being.” These chia seeds are already looking incredible, but what makes them so great? How do they taste? What do I put these superfoods in?


The chia seed has multiple benefits.

  1. They are energy-boosting, known as “runners’ food” and meaning “strength” in the Mayan language.
  2. Great source of fiber, proteins, omega-3 fats, vitamins, and minerals.
  3. 1 ounce (28 grams) of chia seeds contains only 8.6 grams of fat, 137 calories, and 177 milligrams of calcium.
  4. Rich source of antioxidants.
  5. They are good for your skin, aging, digestive health, dental health, your heart, energy, metabolism, bones, muscles, weight loss, and can even be used to help treat diabetes, as well as fight breast and cervical cancer!!

Chia seeds are truly a superfood.


There are a few ways to eat chia seeds. Raw, soaked, ground, or whole.

Soak: To soak chia seeds, simply mix them in a 1:10 ratio chia to water. That’s about 1.5 tablespoons chia seeds in one cup of water. It does not have to be exact, but you do want it to gel all the way and not be too watery. Then let them sit for about 30 minutes to two hours.

Since chia seeds can hold up to 12 times their weight in water, they’re wonderful to prevent dehydration. However, if you choose not to soak them, they can also absorb water from you during digestion. So make sure to drink plenty of water throughout the day to keep your body hydrated.

Ground: Another option is to grind chia seeds in a coffee grinder or Vitamix to break down the hard outer shells before eating them. When pulverized, chia seed flour can be used in most gluten-free recipes like pancakes, muffins, breads and even pastas. When grinding omega-3-rich seeds, however, it’s important to store them in a sealed, glass container in your refrigerator or freezer.

Whole: Unlike flax seeds, you do not have to grind chia seeds to access their nutrition. You can eat them whole and still get their “energy-packed” punch. You can even just eat a spoonful straight, but beware as they do tend to stick in your teeth.

There are so many reasons to eat chia seeds, and there’s no better time to start than now to get all the wonderful chia seeds benefits.”

SOURCE


There are recipes as well you can use Chia seeds in like this Coconut Protein Pancake recipe!!

Chia seeds like any food should be eaten in moderation alongside a healthy intake of water. The only known side effects of chia seeds can be an upset stomach if consumed in excessive amounts.


What’s the deal with Kale?

Kale, or leaf cabbage, is a green or purple leaf that is full of nutrients and known as one of the world’s healthiest foods! I may be incorrect, but if I recall my mother told me once that the general population use to ignore this food and use it simply as a meal decor than a meal addition. However, kale is one of the more popular healthy foods present today.

Kale is a food that supports healthy skin, hair, nails, and digestion, as well as it’s known to lower the risk of cancer, prevent diabetes,  lower blood pressure, AND lower the risk of developing asthma! What a leaf!!

“Kale is a leafy green cruciferous vegetable that is chock-full of essential vitamins C and K, vitamin A in the form of beta-carotene, and minerals like copper, potassium, iron, manganese and phosphorus. A cup of chopped fresh kale has only about 8 calories but contains 24 mg of calcium, 79 mg of potassium, and 17 mcg of folate.

One cup of cooked kale has over 1000% more vitamin C than a cup of cooked spinach and, unlike spinach, kale’s oxalate content is very low which means that the calcium and iron in kale are highly absorbable in the human digestive system.

SOURCE

There are different forms of kale: curly kale, lacinato kale, and red russian kale. Adding kale to your meals can be an absolute benefit!

There is a potential risk when consuming kale to those taking beta-blockers. It is important to be aware of this if you’re taking heart medicine, or any other beta-blocker related medicines. Consuming mass amounts of kale can produce too much potassium and if your kidneys are unable to remove the excess potassium from the blood this can be fatal. 


Let’s talk Protein…

Protein is an essential nutrient that builds, maintains, and replaces the tissues in your body. Food like fish, poultry, dairy products, eggs, nuts, seeds, and beans (black, pinto, kidney, etc.) contain high amounts of protein. Your muscles, immune system, and organs are mostly made up of protein. Safe to say, any workout is lacking and slacking without enough protein!

Protein is also used to build cardiac muscle. Meaning you heart is stronger when you keep track of your protein intake. Protein is used to make hemoglobin, the part of your red blood cells that help get oxygen all around your body.

Without adequate amounts of protein our bodies can’t really work as well as we need them too. When exercise is involved we NEED our bodies to be working at their tip, top, best.

The basic recommendation for protein intake is 0.8 grams per kilogram (or around 0.36 g per pound) of body mass in untrained, generally healthy adults. For instance, a 150 lb (68 kg) person would consume around 54 grams a day.

However, this amount is only to prevent protein deficiency. It’s not necessarilyoptimal, particularly for people such as athletes who train regularly and hard.

For people doing high intensity training, protein needs might go up to about 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass.2 Our hypothetical 150 lb (68 kg) person would thus need about 95-135 g of protein per day.

These suggested protein intakes are what’s necessary for basic protein synthesis (in other words, the creation of new proteins from individual building blocks). The most we need to consume throughout the day for protein synthesis probably isn’t more than 1.4 – 2.0 g/kg.

SOURCE

Protein can in fact be consumed at a rate that produces bad results. Too much protein in the body can turn into sugars and fats. Keep this in mind and don’t OD on the protein!! 


Information Sources:

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