HAPPY MONDAY! (Brrrrrrr!)


It’s cold….but don’t let the weather stop you from getting those workouts in!

What are they?
“Chia” means strength.  They’re tiny, edible, black and white seeds that come from a plant grown in Mexico.  Folklore has it that the Mayans and Aztecs used to use them as energy boosters….that would make sense since they  contain healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.  Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flaxseeds which is why I always recommend flaxseed oil.)

Approximately 2 tablespoons contains 139 calories, 4 g of protein, 9 g fat, 12 g carbs & 11 g of fiber (plus vitamins and minerals).   They are most often sprinkled on cereal, sauces, vegetables, rice dishes, or yogurt or mixed into smoothies and baked goods.

TRY THIS for your next MEAL OR SNACK…


-2 cups fresh spinach leaves (you can use any greens you like: kale, chard, collard, etc.)  WASHED WELL
-1 cup frozen berries
-1/2 cup plain Greek yogurt
-1/2 banana
-1 tbsp chia seeds
-1/2 scoop vanilla whey protein

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