Lauri Boone - Superfoods for Life, Chia: * Boost Stamina * Aid Weight Loss * Improve Digestion * 75 Recipes

2014 Fair Winds Press
Text 2014 Lauri Boone
Photography 2014 Fair Winds Press

First published in the USA in 2014 by
Fair Winds Press, a member of
Quayside Publishing Group
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All rights reserved. No part of this book may be reproduced or utilized, in any form or by any means, electronic or mechanical, without prior permission in writing from the publisher.

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Digital edition published in 2014

Digital edition: 978-1-61058-924-6
Softcover edition: 978-1-59233-572-5

Library of Congress Cataloging-in-Publication Data available

Cover design by Paul Burgess
Book design by Kathie Alexander
Photography by Glenn Scott Photography
Additional Photography by shutterstock.com
on pages
Styling by Catrine Kelty

The information in this book is for educational purposes only. It is not intended to replace the advice of a physician or medical practitioner. Please see your health care provider before beginning any new health program.

Dedication

For Lucky Dog

Chia

Fiber-Rich Chia for a Healthy Weight

The Super Stamina Seed: Chia for Peak Performance

The Healthy Gut: Chia for Optimal Digestion

Prime Health: Chia for a Strong Heart and Better Blood Sugars

Get Glowing: Omega-3 Fat-Rich Chia for Beauty

Chia Seed Essentials: Tips for Working with Chia

Are you ready to bring the power of the chia seed to your plate? Chia is an ancient food that has quickly become a modern-day superstar. A powerhouse of nutrients, chia seeds are packed with minerals like bone-building calcium, stress-busting magnesium, immune systemsupporting zinc, and blood-building iron.

They are also one of the richest known plant sources of inflammation-fighting omega-3 fatty acids, and they are bursting with heart-healthy, gut-friendly dietary fiberwhich may also hold the key to lasting weight loss. And if you are an athlete (or simply looking to stay active and moving), chias blend of energy-yielding carbohydrates and high-quality protein will give your body the steady supply of energy it needs to fuel you through exercise, training, and daily life.

Offering a host of beneficial nutrients in a small package that is incredibly simple to work with (and I do mean simple!), the ancient chia seed is shooting to the top of the superfood charts and no wonder. Chia seeds can be easily incorporated, in surprisingly small amounts, into nearly any diet for a powerful boost to health and well-being. And as chia seeds become more readily available in supermarkets and health food stores, nearly everyonefrom athletes and executives to yogis and wellness warriorsis scooping up the power of these seeds. In this book, you will learn how to bring the power of chia to your platesimply and deliciously.

Getting Started: How to Use This Book

Superfoods for Life: Chia is your comprehensive guide to chia seeds. In this book, I combine science-based information on chia and its nutrients with practical tips for incorporating this power food into your own diet. Whether your goal is to lose weight, have more energy, improve digestion, or simply get healthy, you will be armed with the knowledge and know-how of using chia seeds to support your health and wellness goals. What will you find in this book?

Science-based information on the chia seed and the nutrients within itafter all, knowledge is power. In , we explore the research on chia and its nutrients as it pertains to issues such as weight loss, athletic performance, digestion, and management of health conditions like heart disease and diabetes. And as you begin to learn more about the incredible health benefits of chia, you will surely be inspired to make it part of your daily or weekly diet.

Practical tips to help you put what you learn into practice. At the end of each chapter you will find a Putting It into Practice section, where I provide a concise list of easy-to-implement tips outlining how you might use chia to support your individual goals. Incorporate one, a few, or all of the tips in each chapter to fit your unique diet and lifestyle.

75 chia-inspired recipes! After you read about the amazing properties of chia, you may be inspired to create a few of the simpleand deliciouschia-based recipes provided in each chapter. Ive got you covered with 75 fast and fun, gluten-free recipes, from refreshing drinks and creamy puddings to savory main courses and sweet treats (plus Make It Vegan tips for those who want to create totally plant-based fare). And the best part: The recipes skillfully combine the power of chia with other superfood ingredients to maximize nutrition and taste. Some of my favorite metabolism-boosting, bloat-busting, inflammation-fighting, and beautifying superfoods are incorporated into chia-inspired recipes for nourishment and flavor.

DID YOU KNOW?

Chia seeds are the edible seeds of an annual, desert-growing plant (Salvia hispanica) that is part of the mint (Lamiaceae) family and thought to be native to parts of Central America and Mexico. The tiny black and white seeds, which measure only about 1 millimeter in diameter, were a staple food in the diets of the ancient Aztecs and Mayans, who consumed them for increased energy, strength, and stamina. Although chia consumption reportedly declined sometime after the Spanish conquest and fall of the Aztec empire (possibly due to interest in cultivating crops more familiar to the Spanish), it is thought to have begun to increase sometime during the 1900s. A related plant known as golden chia (Salvia columbariae) is native to parts of the southwestern United States, and the seeds were thought to be a staple food of Native Americans. However, the chia that is commercially produced today and to which I refer in this book is that of the plant Salvia hispanica.

For those of you who simply want to get started start creating chia-inspired dishes in your own kitchen, you can try out any of the recipes in , Chia Seed Essentials: Tips for Working with Chia. In this chapter, I provide the ins and outs of working with chiafrom selecting and storing to cooking and baking. And with my flexible recipe templates, you will also learn, step by step, how to create a few staple dishes (like chia gels, puddings, frescas, and no-bake bars)flavored up your way!

Of course, you can browse the list of FAQs (frequently asked questions) at the back of the book to find answers to some of the most popular questions about chia. (For example, can you eat the chia seeds that came with your Chia Pet?) And if you are looking for additional resources on chia, you can consult the Resources section on .

Whether you want to learn more about the health benefits of chia seeds or begin working with chia seeds in your own kitchen, or perhaps a little of both, this book will be your guide. Are you ready to get started?

Calories	138 kcals