Nutrition Tip from The Healthy Chef

Nutrition Tip from The Healthy Chef from JuggernautPT

By: JuggernautPT  20-Jun-2014
Keywords: Gyms & Fitness Centres, Fitness Training, Personal Trainer

CHIA SEED Chia seeds are a delicious source of omega 3 EFA’s (essential fatty acids) which are essential for good health. Benefits of omega 3 include helping to lower cholesterol levels, reduce high blood pressure, improve symptoms of arthritis and improve mental health (as the brain is 60 per cent fat and needs omega 3 to function properly). Chia works by slowing down the digestion and absorption of carbohydrates in the system, enabling you to stay satisfied for longer, without peaks in blood sugar. To incorporate chia seeds into your diet, mix one part chia seeds with nine parts water and leave it for about fifteen minutes to make a mixture with a gel-like consistency. Add ¼ cup of this chia gel, or 1 tablespoon of whole chia seeds, to any green juice or power smoothie, such as the one below. SUMMER CHERRY SMOOTHIE Serves 1 Time it takes: 5 minutes Ingredients 1 cup (150g) pitted cherries, frozen ¼ cup (30g) frozen raspberries 1½ cups (375ml) coconut water (or your choice of almond milk, cashew milk, macadamia milk, walnut milk, pumpkin seed milk, natural yoghurt or kefir) 2 tablespoons (28g) Healthy Chef Pure Native WPI or Organic Pea Protein 1 tablespoon goji berries 1 tablespoon chia seeds ½ teaspoon pure vanilla extract or paste Combine cherries, raspberries, coconut water, protein, goji berry, chia and vanilla into a high performance blender, e.g. Vitamix. Blend until smooth and creamy. Pour into a serving glass or jar and enjoy. Leftovers can be stored in glass jars in the fridge for an afternoon snack. Nutrition per serve Protein: 32g Total fat: 2.9g Saturated: 0.9g Carbs: 24.3g Fibre: 6.2g Calories: 253 Kilojoules: 1060 Potassium: 1350 Notes: Add 1 probiotic capsule for digestive support. Add LSA or ground flaxseed in place of chia seed if preferred. Add 1 tablespoon cacao powder for a magnesium boost. To powercharge your omega 3 intake use walnut milk in place of coconut water. For healthy recipes and nutrition tips from The Healthy Chef visit www.thehealthychef.com

Keywords: Boot Camp, Corporate Fitness, Exercise Training, Fitness Instructor, Fitness Trainer, Fitness Training, Group Fitness, Gyms & Fitness Centres, Health Supplements, Lose Weight, Outdoor Fitness, Outdoor Training, Personal Fitness, Personal Fitness Training, Personal Trainer, Personal Trainers, Team Building, Weight Lifting, Weight Loss Products, Weight Management

Other news and updates from JuggernautPT

Your Holiday Survival Guide from JuggernautPT thumbnail
13-Nov-2014

Your Holiday Survival Guide

It's here - whether you're ready or not. Just look at the seasonal shelves in your favourite store. Retailers like to call it ‘holiday season' but let's be more accurate. Weight Gain season begins now and runs straight through New Year's. The next two months will bring ample opportunity for you to expand your waistline. Of course the choice is yours.


Simple Turkey Soup from JuggernautPT thumbnail
07-Nov-2014

Simple Turkey Soup

Make this wholesome, quick meal at home tonight. It’s high in fiber, packed with protein and tastes quite comforting and delicious. Enjoy the leftovers as a quick lunch or as tomorrow’s dinner. Servings: 8


Simple Fruit Dessert from JuggernautPT thumbnail
07-Nov-2014

Simple Fruit Dessert

Eat too much refined sugar and you’re headed for obesity and a host of diseases. So what should you do with that sweet tooth of yours? Turn to nature’s candy: fresh fruit. This dessert is very simple, and oh-so-sweet. Use fresh, local, organic fruit for optimal taste and nutrition. Servings: 4


These 7 Foods Hide MASSIVE Sugar from JuggernautPT thumbnail
07-Nov-2014

These 7 Foods Hide MASSIVE Sugar

It’s hard to avoid sugar when many common foods secretly contain loads of it. You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat, but recent studies are proving that sugar is much more dangerous than we once thought.


Reduce your thighs (3 steps) from JuggernautPT thumbnail
27-Oct-2014

Reduce your thighs (3 steps)

Women everywhere complain about the size of their thighs. Fat and cellulite have a way of ending up there – especially in the upper, inner thigh area. I'm often asked how to quickly and easily reduce fat in this unwanted thigh region, so today's article is all about reducing your thighs.


Southwest Chicken from JuggernautPT thumbnail
27-Oct-2014

Southwest Chicken

Serve this flavourful Southwest Chicken with a heaping side of dark leafy greens. This is the epitome of a meal focused on protein and fiber. It's meals like this that will melt off body fat and improve your health and fitness. Enjoy! Servings: 6


5 No-Effort Breakfasts from JuggernautPT thumbnail
21-Oct-2014

5 No-Effort Breakfasts

Breakfast is the most important meal of the day. It’s also the easiest meal to mess up. Donuts, breakfast sandwiches, pancakes, waffles, hash browns, sugary cereals…there are so many ways to start your day off in a fattening way.


Breakfast Cookies from JuggernautPT thumbnail
21-Oct-2014

Breakfast Cookies

Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce. Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards. Servings: 20


Is Your Drink Fat? from JuggernautPT thumbnail
21-Oct-2014

Is Your Drink Fat?

If you’ve ever gotten into the habit of frequenting a coffee shop at the same time each morning, then you know that most people drink the same thing every day. There’s the lady with her pumpkin latte with whip, the guy with his black coffee and the college student with her frappuccino. Same order every single day.


Low Carb Pumpkin Muffins from JuggernautPT thumbnail
21-Oct-2014

Low Carb Pumpkin Muffins

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favourite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavour will satisfy and have you coming back for more. Servings: 12


Ham, Almond Butter & Apple Wraps from JuggernautPT thumbnail
21-Oct-2014

Ham, Almond Butter & Apple Wraps

Here's a quick, tasty snack that's big on protein and fiber and low on carbs and sugar. Take a few of these delicious ham wraps to work with you, and enjoy as a power snack – rather than turning to the vending machine. Enjoy! Servings: 2


Turkey Spinach Salad from JuggernautPT thumbnail
21-Oct-2014

Turkey Spinach Salad

Here's a quick and flavorful salad that makes a wonderful fitness meal. It's filled with fiber, protein and satisfying flavor. Use the dressing recipe below whenever salad is on the menu for dinner. Servings: 4 Here's what you need...


The Skinny on Snacking from JuggernautPT thumbnail
21-Oct-2014

The Skinny on Snacking

Do you snack right? Or is your snacking adding unwanted ? You’ve heard that snacking is good for your metabolism. It's something that we read about and hear fitness experts encourage the public to do.


Honey Grilled Chicken from JuggernautPT thumbnail
20-Oct-2014

Honey Grilled Chicken

Desirable abs are made in the kitchen, just as much as in the gym. In order to flatten your stomach, enjoy lean meals like this Honey Grilled Chicken. Lean, high protein chicken breast is best paired with veggie sides for phenomenal results. Servings: 6


Low Carb Pumpkin Muffins from JuggernautPT thumbnail
20-Oct-2014

Low Carb Pumpkin Muffins

Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favourite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavour will satisfy and have you coming back for more. Servings: 12 Here’s what you need...