Ch-Ch-Ch-Chia!

Reaping the health benefits of this mesoamerican superfood.

Chia Seeds

With all the processed food, refined sugar and grains, and packaged items that dominate our American diet, I’ve noticed a trend that nutritionists are pushing: Go Back to the Basics.  There is a movement to return back to the basics, by eating whole, natural foods.  We should ask ourselves, what did people eat hundreds (or even thousands) of years ago?  How did our ancestors get their nutrients?  I’ve seen lots of different diets out there that claim to link nutrition back to what our ancestors ate to survive– from the “paleo” diet to the movement for eating local and seasonal.  Certainly our ancestors didn’t get through the afternoon slump with a power bar or a red bull.  They turned to natural sources of nutrients in their environment.  In my quest to go back to the basics of food, I’ve discovered a remarkable superfood: chia seeds.

I know what you’re thinking when I mentioned chia.  The all-to-catchy “ch-ch-ch-chia” tune to the time lapse image of a growing, sprouted puppy dog in a terracotta pot.  Well, actually, this is the same seed used to sprout the famous Obama ‘fro chia pet.  But it turns out that these seeds have more benefits than being grown into groomed, green figurines.  In their raw form, chia seeds are now catching on as a superfood, with an abundance of nutrients.

In terms of going back to the basics, chia seeds were a staple in the ancient Mayan and Aztec diets.  The word chia is actually the Mayan word for “strength”, as they described the energy and stamina they got from these seeds.  After thousands of years since the Mayans and Aztecs were chomping on these seeds, nutritionists are rediscovering the incredibly valuable nutrients these seeds contain. Let me point out a few of the health benefits of chia seeds:

1.) Fiber.   Fiber helps our digestive systems perform at their best, and 2 tablespoons of chia give you a whopping 40% of your daily fiber.  (Let’s just say my digestive system is working great with the help of chia!)

2.) Omega-3 Fatty Acids.  We constantly hear about the benefits of omega-3 fatty acids, commonly found in many types of fish.  For us vegetarians, it can be tough to get these fatty acids without taking a supplement.  But guess what?  Chia has more omega-3 fatty acids than salmon!  It’s one of the most concentrated sources of omega-3 in any food.  Omega-3 is known to have anti-inflammatory properties, so it’s particularly important for those of us with lupus.

3.) Calcium.  Again, those of us who avoid dairy can have a bit of a tough time getting enough calcium.  2 tablespoons of chia has 12% of your daily calcium.  This is important to help build strong bones and avoid osteoporosis.

4.) Protein & Iron.  Chia is a good source of both protein and iron.  2 tablespoons of chia have 6 grams of protein, and 8% of your daily iron.

5.) Satiety.  Eating chia helps you feel full and satisfied.  This is a result of the protein, fiber, and gelling action of the chia seeds.  If you feel full and satisfied after eating, you’re less likely to overeat.

These are just a few of the amazing benefits of chia.  Others include: blood sugar regulation, antioxidants, minerals, and more.  While other superfoods like flax seeds can also have similarly incredible health benefits, they have to be ground up.  Chia seeds are convenient in the sense that they can be digested whole.  I’ve found that they are easy to find in most grocery stores now.  Even Trader Joes is now carrying them!

My favorite way to eat chia is in chia puddings.  An interesting quality that chia seeds have is that they develop a gelatinous coating when added to liquid.  I combine 2 tablespoons of chia seeds with a cup of vanilla-flavored almond milk and let it sit in the fridge overnight.  (If you want to add a little sweetness to the pudding, you can stir in a little honey or agave.)  The chia seeds thicken, and it creates a pudding-like texture.  I enjoy the chia pudding the next morning for breakfast!  I have been eating one of these chia puddings every day for the past few weeks, and have noticed that I’m less hungry, less bloated, and have more energy.  So, perhaps we have a thing or two to learn about nutrition from our Mayan friends.

Chia Pudding

Adapting a Plant-Based Diet

Here in Los Angeles, healthy vegan eating is becoming mainstream.

There are many things that I enjoy about my neighborhood here on the east side of Los Angeles… the palm trees, the constant sunshine, the city energy, and the diversity of cultures.  One of the things I love most about my neighborhood (and my city in general) is the accessibility of healthy plant-based foods.  Off the top of my head, I can think of six restaurants within walking distance of me that cater specifically to vegan food-lovers.  I can also walk to several other convenience stores, restaurants, and bakeries where I can pop in for a freshly-blended organic juice or a home-brewed kombucha.  I’m surrounded by others who share similar culinary tastes as me, and who are genuinely looking for healthy eats.

The fact that organic, local, and vegetarian food is so prevalent where I live makes eating for me much more enjoyable and easy.  In other places I’ve traveled to, I feel end up feeling stressed at meal time, as I search to find something other than a bowl of lettuce that I can eat.  I don’t feel this stress in Los Angeles, as there are so many gluten-free, vegan options available to me.  I was recently reading an article in The New York Times, called “Making Vegan a New Normal“.  The article describes exactly my point: vegan and vegetarian food in Los Angeles has become mainstream.  Not only do people here enjoy vegan food, they demand it.  New restaurants popping up in the city tend to fail unless they offer vegan and vegetarian items on the menu.  And, thankfully, eating vegan doesn’t mean going home hungry after eating a plate of lettuce and steamed broccoli.  A variety of hearty, flavorful dishes are now available to vegans.  Some of my local favorites include tempeh bacon with squash, quinoa tabouli, zucchini lasagna, and vegetable green curry.  I love that I have access to such delicious vegan-friendly entrees.

So as I continue to adapt and adjust to eating a plant-based diet, I look around me and realize how I lucky I am to live in a place where people routinely dine on fruits and veggies.  I am reminded to take advantage of the so-called “California cuisine” that is at my doorstep, and to continue to keep exploring all of the vegan treasures of the city.  And if you don’t live in an area where healthy, vegetarian options are readily available, maybe you could help get your community on board with healthy eating.  Speak to a manager at your local grocery store or favorite restaurant about your diet (whether it be gluten-free, dairy-free, vegetarian, etc.) and suggest they begin carrying a wider variety of options.  It can’t hurt to ask, and to become an advocate for your own healthy eating.

And if you live in Los Angeles, do take some time to check out a few of my favorite local vegan restaurants: Cru, Cafe Gratitude, Sage, Real Food Daily, Shojin