Almond Milk vs. Coconut Milk

Almond milk has become an increasingly popular substitute for those with food allergies or intolerances. Almond milk is a creamy, nutty beverage made by toasting and grinding almonds; then, blending them with filtered water. Almonds are naturally low in sugar and provide a vast amount of nutrients for your body. Almond milk is also lactose, gluten, dairy, and casein free (This is good news for me since I am lactose intolerant!). On the glycemic index, unsweetened almond milk falls on the low end, which means a lesser rise in your blood sugar.

1 cup of unsweetened almond milk contains 30 calories (100 calories less than 2% milk), 2.5g fat, 45% DV for calcium, 50% DV for vitamin B12, and 25% DV for vitaminD. Almond milk also contains 30% of your DV for riboflavin and 50% of your DV for Vitamin E, which decreases inflammation in the body.

Coconut milk is made by pressing coconut pulp to release the cream, which is blended with filtered water and other ingredients. Coconut milk has a mildly nutty flavor and is dairy free. Fun fact, coconuts are really a fruit! 1 cup of unsweetened coconut milk provides 45 calories, 4.5g fat, and <1g carbohydrates. Coconut milk contains the same amount of vitamin D (25% DV) as regular milk and 50% DV for vitamin B12. Coconuts have antimicrobial and antibacterial agents, which can aide in immune health. Coconuts also supply medium chain fatty acids (MUFAs), which can decrease inflammation in the body.

So, are almond and coconut milk better than regular old 2%? While coconut and almond milk are both nutrient powerhouses with more calcium than 2% milk and less calories, they do lack protein. This limited protein supply does not need to pose an issue if you are already consuming other protein sources throughout your day. Almond or coconut milk can be implemented in a diet where other dairy foods are lacking due to culture, preference, allergies, or intolerances.

Check out this site to make your own almond milk --> http://wellnessmama.com/366/organic-almond-milk/

Green Protein Smoothie 
Yield: 1 serving
Ingredients
1c milk (almond or coconut)
1c fresh kale
1/2 cucumber (peeled)
1/2 frozen banana
1 scoop vanilla protein (optional)
1c ice

Directions
1. Combine all ingredients in blender and process until smooth.

Nutrition Facts 
290 calories, 4.5g fat, 41g carbohydrates, 25g protein, 4g fiber
150% DV vitamin A, 150% DV vitamin C, 60% DV calcium


www.silk.com
www.livestrong.com
www.almondbreeze.com

Health Benefits of Chia Seeds

There's been a lot of hype about chia seeds lately. What are they? What are the health benefits? How the heck do you eat them?!

Let's jump into the research and see what these seeds can do for you!

What are Chia Seeds?
Chia seeds come from the desert plant "Salvia hispanica,"which is grown in Mexico.  They are powerful antioxidants that fight off free radicals in the body.

Fun fact: the word "chia" means strength and these tiny seeds were thought to be great energy boosters.

Health Benefits
Chia seeds are an excellent source of:
 -Omega-3 Fatty Acids (4,915mg per 1oz.); help to improve brain health and decrease inflammation in    the body.
 -Protein (4g per 1oz.); energy source; needed for muscle and blood formation.
 -Fiber (11g per 1oz.); helps improve digestive function; decreases inflammation in the body.
 -Calcium (18% of Daily Value in 1oz.); needed to keep bones healthy and prevent osteoporosis.
 -Phosphorus (27% of Daily Value in 1oz.; ); aids in energy metabolism; also needed for bone health.
 -Zinc (7% of Daily Value in 1oz.); boosts immune function.
 -Manganese (30% of Daily Value in 1oz.); essential mineral needed for bone formation; helps your body use essential B vitamins.

Research has shown chia seeds to help improve blood lipid levels (decreasing LDL and triglyceride levels) and decrease blood sugar spikes by slowing digestion.

How to Eat
There are many ways to eat chia seeds. They can be eaten raw (sprinkled on salads, cereal, sauces, vegetables, yogurt), baked in dishes (breads, muffins, etc), or  mixed with water to form a gel (good as an egg substitute).

To Use As An Egg Substitue
-Mix 1 tablespoon of chia seeds with 3 tablespoons of water. Let sit for 15 minutes.

Granola With Chia Seeds
-Combine: 1 cup oats, 2 tbsp chia seeds, 2 tbsp honey, 1 tbsp oil, cinnamon, and nutmeg. Spread evenly onto a sprayed baking sheet. Bake at 300 degrees F for 15 minutes.


www.webmd.com/diet/features/truth-about-chia
www.eatright.org/public/content.aspx
nutritiondata.self.com/facts/nuts-and-seed-products