Wealden Times | WT260 | January 2024 | Good Living Supplement inside
The lifestyle magazine for Kent & Sussex - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
The lifestyle magazine for Kent & Sussex - Inspirational Interiors, Fabulous Fashion, Delicious Dishes
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The Priceless <strong>Good</strong> <strong>Living</strong> <strong>Supplement</strong> sponsored by<br />
Nourish to Flourish<br />
istockphoto.com, miwa_in_oz , Magone, chokja, Elena Tsvetkova, Drazen Zigic, Agustin Vai<br />
Nutrition & Lifestyle Coach Charlotte Lau<br />
explores the benefits of incorporating<br />
another healthy ingredient into our<br />
diets. This month it’s chia seeds<br />
Chia seeds are highly nutritious tiny black seeds from<br />
the Salvia hispanica plant that make an incredibly<br />
versatile ingredient which can be added to thicken<br />
sauces, as an egg replacement or even used to make a<br />
sugar-free jam! They are packed with fibre, protein, omega-<br />
3 fatty acids and various micronutrients plus powerful<br />
antioxidants, which provide several health benefits.<br />
Antioxidants help to fight free radicals in the body<br />
which cause oxidative stress and cell damage, so eating<br />
foods rich in antioxidants may help to reduce your risk of<br />
developing many health issues associated with free radicals,<br />
including heart disease, cognitive decline and certain types<br />
of cancer. They also contain Quercetin, an antioxidant<br />
that can reduce your risk of developing heart disease.<br />
A handful of chia seeds (25g) supplies almost 9g<br />
of fibre which makes a healthy contribution towards<br />
Charlotte runs Plume Nutrition, where she offers support and advice<br />
for weight management, controlling cravings, sleeplessness, stress<br />
and increasing energy levels. Find out more at plumenutrition.com<br />
the daily recommended amount of 30g. Adequate<br />
fibre in your diet is important for digestive health,<br />
maintaining a healthy gut microbiome and blood sugar<br />
regulation. But be sure to build up your intake slowly<br />
because, due to their high fibre content, eating too<br />
many chia seeds may cause constipation, diarrhoea or<br />
bloating – so increase them slowly into your diet.<br />
Energising and fibre-rich breakfast<br />
smoothie with chia seeds<br />
This nourishing smoothie is packed with a hit of spicy<br />
ginger, vitamin-rich berries and creamy almond milk and<br />
butter – a perfect way to enjoy your chia seeds Serves 1<br />
• 1 thumb-sized piece<br />
of ginger, peeled<br />
and chopped<br />
• 100g mixed frozen berries<br />
Simply place all the ingredients into a<br />
blender and blitz until smooth!<br />
• 1 small banana<br />
• 150ml almond milk<br />
• 1 tbsp almond butter<br />
• 1 tbsp chia seeds<br />
77<br />
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