This App Can Help You Get Thoughts Out Of Your Mind And Aid A Good Night Sleep

Have you ever gone to bed early after a long day at work, only to find that you just can’t fall asleep? Most of us assume that when we feel tired, it will be easy to drift off. Unfortunately, that’s not how it works. In fact, if you are under a lot of stress, you might find it hard to stop all those negative thoughts whirring around in your head. For example, if you are having trouble finishing a project at work, it can seem impossible to stop worrying about it. This can cause you to lose out on previous sleep.

It’s not new that sleep is important to a productive life

Poor sleep quality and insomnia don’t just leave you feeling tired and grouchy[1] – they can have serious effects on your health. A lack of sleep makes you more vulnerable to accidents, it puts you at risk of chronic ailments including heart disease, and it makes you more likely to gain weight[2]. If you suffer from depression, you should pay particular attention to your sleeping patterns, as improving the quality of your sleep will improve your mood[3]. Finally, poor sleep can even raise your risk of death. Research has shown that the mortality risk of people who get fewer than seven hours’ sleep per night is 12% higher compared to that of the general population[4].

Listening to natural sound would make it easier for you to fall asleep

Fortunately, there’s an app that will help you wind down before sleep, and allow you to wake up feeling refreshed. “Sleep Time & Nature Sounds” is an easy, effective way to get a great night’s sleep! The app lets you play tunes and soothing sounds which will clear your mind ready for sleep:

The app lets you create your own playlists for tunes and videos, or you can use its readymade lists that span a range of genres including jazz and hip-hop:

Finally, the app comes with a timer that will turn off the app once you have fallen asleep. Just program it with your desired time, and the sound will gradually wind down once the time is up.

This app is perfect for those of us who need some help relaxing at the end of a difficult day, or winding down after a tough week at work. Download it today and get ready for the best night’s sleep of your life!

Premium Membership costs $7.99 per week, or $9.99 per month. Upgrading your experience means you will no longer have to see in-app advertisements, plus you will have access to a wider range of tunes and soothing sounds.

Reference

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The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

Some years ago I gulped down at least 2-3 unflavoured, whey protein shakes a day, while eating multiple chicken breasts. I thought protein was the holy grail when it comes to muscle growth. Yet I didn’t see the results that I truly wanted in the gym. Instead I was feeling low on energy and bloated.

People training in the gym often consume tons of protein because they expect it to be converted into muscles. Yet the effectiveness of excess protein intake, especially protein shakes has never been scientifically proven. If you drink protein shakes regularly, it’s very likely that you’re taking in more protein than you should.

Will Protein Be Converted To Muscles?

The biggest misconception there is on protein, is that muscles consist entirely of it. This isn’t true.

Muscles consist of protein, yes. But only a fraction of your muscles, approximately 20%, actually is protein. The other 80% are made up of different components, mostly water.

You don’t need to consume as much protein as you think you do. Let me show you that with a simple calculation:

In my multiple years as a trainer, I seldom saw an increase in raw muscles more than 5 kilograms in a year. Even for beginners. This is not because I’m a bad trainer, no, this is just the hard truth for natural athletes. There’s a lot of deceptive marketing out there. Don’t believe it. When I started training in the gym I started to look pretty massive after one year of training and gained multiple kilograms, but it was never, never more than 5 kilograms of raw muscle in a single year.

To continue the math and show you how much protein you would need for that natural muscle gain:

One-fifth of those 5 kilograms is 1 kilogram. 1 kilogram of raw protein that your muscles would actually need. If you divide that one kilogram of protein again through 365 (amount of the days in a year), you get only a few grams. In fact it is a one-digit figure. This results to only a few grams that you would need to eat extra in a day, to guarantee muscle growth.

You need way less protein than you think you need. All the excess protein that you will consume, will be converted to fat and stored in fat cells.

How Much Protein Do You Really Need?

You’re more likely to suffer from protein excess, than deficiency. If you eat sufficient calories in your daily life, you will not be protein deficient.[1]

I myself strive to consume about 1.3 grams of protein per day. Which might even be too much scientifically speaking, yet moderately higher levels of protein intake are still considered safe.

Unbiased studies recommend consuming about 0.8 to 0.9 grams of protein per day, if you’re an adult. Most people may even need protein intakes of only 0.6 grams of protein per day, but the recommendation’s aim is to cover most of the bell curve. Experienced athletes may even need less than that, according to some studies, as their body is better able to make use of the protein that they actually consume.

Once I’ve made that switch to a lower protein diet, I’ve actually experienced less fatigue and more energy in the gym and in my life.

The Downsides Of Protein Excess

Protein can do more harm than good. I’ve heard this sentence from my mother many times over, back when I was still drinking frequent protein shakes. I ignored it when I was younger and thought my mother was crazy, yet she still had a decent point.

Our current protein focused diet in the western world is promoting hyperfiltration of your kidneys. This increases the workload of your kidneys and therefore increases the stress that you put on that organ. Too much protein in your diet also diminishes the blood flow of your filtration helper and may even leak protein in your urine.[2] Long-term high protein diets may therefore lead to kidney problems. There is also a linkage to increased cancer risk, liver malfunction, and worsening of coronary artery disease.[3]

Not All Protein Is Created Equal

There is a guy training in the fitness center that I’m a fitness manager in. He’s a really friendly guy, but suffers from severe kidney problems.

I recently discussed his workout and nutrition regime with him, so I might give him some additional advice on how to better his condition. I advised him on cutting back his protein shakes and animal protein intake as meat and dairy can lead to an inflammatory response in his body.[4] He’s consuming a lot of protein on a regular basis.

Sadly he refused to listen to my advice and told me, that his doctors recommended him to keep following his regular diet plan. They told him that altering one’s nutrition doesn’t make a big difference anyway. Tip: If your doctor tells you that, you must change your doctor as soon as possible.

Some weeks later, after our workout session, he told me about his holidays with his family. And how he needed to cancel them in the last minute, because he was suffering yet again from intense stomach pains. He had to undergo operation that same day to ease the pain. It was his second alarming operation this year.[5]

Focus on a plant-based, unprocessed protein source. Such as beans, legumes, seeds and nuts in your diet.

What To Do Now

If you drink a protein shake every day, ask yourself: Is this truly working? If not, it may be the time to let go of some of your precious beliefs.

Consume a plant-based protein shake if you actually like the taste of it. If not, throw it away and don’t waste your money on that beverage ever again.[6]

Don’t stress protein out too much in your diet. If you don’t like gulping down pounds of lowfat-quark, don’t do it. The extra protein in that food won’t make your muscles pop out. I’ve been there. I was that weird guy that was eating nearly a kilogram of low-fat quark in the morning at 5am after going out, to preserve my muscles. It wasn’t worth it.

You should take a sincere look at your protein consumption and ask yourself: Am I truly enjoying the excess protein that I put in my body? If not, you should let it go. It isn’t necessary and may even be unhealthy in the long run.

You have to realize that supplement companies are marketing companies. Ignore those supplements for the beginning and focus on whole foods. Most people in the US are deficient in fiber and antioxidants. A deficiency that can be fatal. It is time to put more fruits and vegetables in your diet and not worry about protein deficiency.

Featured photo credit: Photo by Cristian Baron on Unsplash via unsplash.com

Reference

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Brain is A Piece Of Muscle So Train It Up and Make It Strong With “Lumosity” Today

By now you have undoubtedly heard about how important it is to keep your brain healthy and active. In order to prevent issues as you age, such as Alzheimers, you should try to exercise your mind. This can be done through many different types of brain-training games, but unfortunately they can often be a bit boring or repetitive. For example, Sudoku or other puzzle games can be fun at first, but once you get the hang of them it can feel a bit robotic.

Some apps claim to be brain-training, but often focus on one specific goal such as focus or logical thinking. Plus, those apps tend to ignore progress reporting which can present challenges when trying to monitor any type of improvement.

Why You Should Care about Brain Health

When discussing mental fitness, your mind may conjure up memories of school exams or even IQ tests, but it’s actually more about your physical and emotional health. When your brain is healthy it’s easier for you to slow down, decompress and even boost a flagging memory [1].

Now think about the way your mind and body are connected. Do you remember the last time you had a really great workout? Maybe you ran a mile or biked through your neighborhood. That physical activity increased your oxygen flowing up to your brain and triggered a response of released endorphins. These are the chemicals that make you feel happy. When you have a constant stream of endorphins, you tend to be a happier person and maintain a balanced lifestyle. Mental exercise is just as important! Brain games like those found in the Lumosity App can increase your ability to reason and solve problems.

Sometimes it can be hard to turn your brain off. Maybe after an especially stressful day you couldn’t wait to sleep, but despite how physically tired you were, you couldn’t stop thinking. In this instance, brain health and fitness is crucial. If you’re mentally fit enough to be able to visualize something peaceful, you can physically reduce tension in your body and mind. Lumosity can help you achieve that state faster.

The Right App for Brain-Training

Luminosity is an innovative app that excels where the other apps lack. The impressive amount of thought that went into this app was no coincidence. In fact, it was created by a team of real-life scientists and designers who wanted to explore new ways to challenge the brain while simultaneously pushing cognitive research forward.

What Makes Lumosity So Different From Other Brain Training Apps

Over 85 million users already enjoy challenging their brains with cognitive games, and they’re never bored; you can access a new brain workout every day of the month. The creators of the app made sure the experience seems fun and not at all like a chore.

Lumosity’s scientists took common cognitive and neuropsychological tasks, along with some new challenges, and partnered with designers to they transform these tasks into fun games that challenge core cognitive skills. They accomplished this though game-like memory training, attention training and more all while monitoring and tracking progress.

Along with a training calendar (showing days you have played at least one game), users can also access a performance trend. This feature monitors performance from the previous four weeks and tells you how many points you are in either direction. Performance categories include speed, memory, attention and flexibility.

This free app can be used by almost anyone, as it comes in English, French, German, Japanese, Korean, Portuguese, and Spanish [2].

Don’t Wait and Start Your Training Now

The app is available for Apple devices from the App Store. Not only is it free, but it’s easy to use and fun, too! What’s holding you back from having a healthier brain that gives you the ability to take charge of your life and also extend it? Try Lumosity today.

Reference

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The Best iPhone Accessories to Take Your iPhone Use to the Next Level

If you are an iPhone user, the simplicity and unique style of iPhone must be some of your reasons why you love this phone.

Nowadays, phones aren’t just a tool to make emergency phone calls or to touch base with relatives; they’re a sense of identity. They are seemingly glued to the palm of your hands, and people even accessorize them to further display elements of their personality, and give the phone an enhancement in terms of functionality and appearance.

This list of iPhone accessories is what you need to take your iPhone use to the next level.

1. Square Jellyfish Jelly Grip Tripod

This extremely lightweight tripod is perfect for hands-free use. Whether you’re watching a how-to video and you need to use your hands, or you’re trying to take a family photo, this accessory is a must. It even features a lifetime warranty!

Best For: The iPhone User who needs a helping hand.

Square Jellyfish Jelly Grip Tripod – $17.49

2. The Great Pyramid Dock

This brilliant iPhone dock was inspired by the Khufu Pyramid. Thanks to the sturdy yet minimalistic structure, you can easily charge your phone or listen to music while still leaving space on your desk or nightstand.

Perfect For: The iPhone user who loves to multi-task stylishly. This dock even features bult-in speakers!

The Great Pyramid Dock – $19.99

3. Bobine Blackout iPhone Cable Mount

This mount works on a monitor and in your car to create a second computer screen or a navigation and hands-free calling option.

Best For: The iPhone user who appreciates multiple options in one accessory.

BOBINE BLACKOUT Everywhere Mount iPhone Lightning Car Dock – $39.95

4. ALLDOCK Electric Charging Station

All dock allows you to find your ideal charging station to fit all your devices in one easy place. It allows you to avoid messy cables and having to charge multiple devices all over your home.

Best For: The Apple family with multiple devices.

Alldock Charging Stations – $129

5. SANDMARC iPhone Photography Lenses

Admit it, when you use the portrait mode on your camera, you feel like a professional, right? Well now it’s time to take your iPhone photography to the next level. These photography lenses come in three editions: Macro, Wide and Fisheye. Each lens comes as a complete iPhone photography package that includes a clip and case mount for different iPhone models.

Best For: The Instagram addict.

SANDMARC iPhone Photography Lenses- $79.99

6. BatteryPro Apple Watch Portable Charger

Portable chargers are always a must have, and this one is a game-changer. This portable battery fits neatly in your back pocket, and can hold a charge for two weeks. The charger is magnetic, and you simply flip over the built-in StowStrap to secure your device. This stops the Apple Watch from falling around in your bag and protects the screen. The BatteryPro has a high-speed USB outlet to charge your iPhone. It keeps your handset running for more than three days, thanks to a large 8,000mAh capacity.

Best For: The busy gadget lover in your life.

BatteryPro Apple Watch Portable Charger – $100

7. VAIN STHLM Commute Headphones

These wireless headphones connect using Bluetooth and deliver CD-like quality audio. They feature built-in controls on the ear cup to ensure ease of use while listening to your favorite music or podcast. They also reduce outside noise, while the microphone reduces wind noise while you talk.

Best For: The Commuter

VAIN STHLM Commute Headphones – $140

8. Pearl Magnetic Car Phone Mount

While most vehicles now incorporate bluetooth functionality, it is sometimes still necessary to see your phone while you’re driving. Looking down at the map can sometimes be dangerous, so a simple, magnetic mount like this one is ideal!

Mounting is easy. Simply place one of the thin, metal plates on your phone or underneath your phone case, and you’re ready to go. The mount even allows for 140-degree rotation, so you can be sure to adjust the view to your needs.

Best For: The traveling iPhone user.

Pearl Magnetic Car Phone Mount – $39.99

9. SANDMARC Drama Filter – Polarizer (PL) Filter for iPhone

This filter fits over your iPhone lens to suppress surface glare while bringing out the colors in your photography. Having a filter in place means you can spend less time trying to digitally edit the image and more time gaining followers on social media.

Best For: The photographer who appreciates time management.

SANDMARC Drama Filter – $29.99

10. iOS Digital Stereo Microphone by Shure

This small yet powerful USB mic takes your videos audio from a 4 to a 10. Whether you’re trying to produce high quality youtube videos on a budget or just gain better sound in videos, this mic will be your new favorite accessory.

Best For: The sound tech on a budget.

Shure MV88 iOS Digital Stereo Condenser Microphone – $149

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Why It’s Important To Drink More Water At Work

It’s no surprise that we spend the majority of our waking lives at work. The average person will spend around 90,000 hours at their workplace in their lifetime. When it comes to our health, it isn’t always our main priority especially at work, while we’re sitting at our computers or moving from meeting to meeting. Getting through our daily workload will always be at the forefront of our mind.

In Japan, where people work the longest hours – on average 60-70 hours a week – around 10,000 people drop dead at their desks a year, a phenomenon known as “karoshi”.[1] This only highlights the need to look after our health, and one of the most common health issues at the work place is dehydration.

It’s incredibly easy to avoid drinking enough water when we’re focused on getting work done or too busy to grab a glass of water. Many of us turn to tea or coffee to stay alert during the day. Yet this is counteractive due to their diuretic effects – in other words, they increase urination and therefore expel fluid more easily leading to dehydration. Sitting too far from the office water fountain or kitchen can also mean less likelihood of hydrating adequately.

Dehydration: The Silent Killer

When it comes to our health we all know we should drink an adequate amount each day. After all, 60 percent of the body is made up of water and the human brain is composed of 75 percent water.

But the main problem with dehydration is you don’t always feel the effects so obviously as you do with other health issues such as a bad back from sitting down too long or tired eyes from staring at a computer screen.

Hydrating regularly lubricates our joints and eyes, keeps our skin healthy, allows optimum digestion, eliminates toxins and optimises the energy produced through our cells. Besides reducing concentration, not hydrating properly can create an imbalance of salts and sugars in the body which can quickly lead to other health problems.

In other words, if you feel a headache coming on or feel slightly weak, don’t reach for a mid-morning snack. The best thing to do is grab that glass of water first.

How Dehydration Affects Productivity

We’re not always aware of the benefits of drinking enough water and how it impacts our health and work life. As a result, we often neglect to drink more water even if we know we haven’t always drunk enough during the day.

A report showed that up to 75 percent of Americans don’t drink the recommended 10 cups of water a day issued by the Institute of Medicine. This means most people are walking around mildly to severely dehydrated without even realising.

When we get health issues such as severe tiredness, headaches, weight gain, high blood pressure or kidney complications, our first thought isn’t that we’re not drinking enough water. When it comes to our work, it can have wide-reaching implications – when we go home due to that incessant headache or we struggle with concentrating, our colleagues and departments indirectly suffer too.

A recent survey translated this to a $2.5 billion loss in productivity each year as a result of people taking time off work due to chronic illness – many of which could be put down to simple dehydration. A further study looking at forest workers found a significant reduction in productivity in those who were in a state of dehydration.[2]

What are the Signs of Dehydration?

We don’t always realise how much fluid we lose throughout the day and how important it is to rehydrate. Sweating, visiting the bathroom and even respiration uses up vital fluids in our body. Put that with any vomiting, diarrhea, alcohol consumption or excessive exercise and our water stores can become empty extremely quickly.

There are several signs of mild to moderate dehydration which include: dry mouth, tiredness, less need to urinate, headaches, fogginess in the head and lack of concentration.

Severe dehydration could include symptoms such as: irritability, confusion, extreme thirst, quickened heartbeat, rapid breathing and either no urination or urine that’s dark in colour.

How Employers Can Avoid Dehydration in the Work Place

The awareness of the possible devastating effects of dehydration is paramount in our daily lives and no more so than at work. There are some effective ways to encourage ourselves and our workforce to keep water intake topped up.

Setting Up a Workplace Hydration Programme

Encouraging our employees and colleagues to keep hydrated is a key way to keep hydration to the maximum. Offices and other places of work can implement a system to do this in a clear and effective way.

  1. Provide employees with easily-accessible water. This could come in the form of providing bottled water, creating water stations throughout the work space and providing regular fresh water to water coolers. These encourage people to think more about hydrating especially if there are viable and fresh options.
  2. Educate people. While most people are aware they need to drink water, it’s easy to dismiss the implications of not doing so. Placing educational materials such as posters around the workplace showing the importance of keeping hydrated as well as how dehydration has a negative effect on health will keep people more aware and motivated to get that glass of water.
  3. Appoint a Hydration Action Committee. Having accountability is really important when it comes to implementing a system and motivating people to drink more water. Create a committee to ensure water supplies are adequate and find fun and innovative ways to keep people hydrated.
  4. Liven up plain water. One of the main reasons people struggle to drink more water is that it’s just too boring in taste. As a result many reach for sodas and energy drinks thinking they’re topping up their fluids effectively. There are several ways of livening up water such as making ice cubes out of 100% fruit juice and adding them to water (reducing the amount of sugar), keep wedges of fruit for people to add to their glass of water or supplying large pitchers of water containing fruits such as cucumber, orange, lemon or melon to have infused water at hand. Outside workers can be supplied with bottled water. This way employees are happy and hydrated while employers have more productive staff on their hands.
  5. Get rid of sports drinks and sodas. As mentioned before, many people opt for fizzy drinks such as sports/energy drinks or sodas. By getting rid of these in an office setting, it will encourage people to quench their thirst in a more positive and healthy way. Sugar-laden drinks will only serve to cause more problems with weight gain, sugar crashes and headaches.

How Employees Can Make Sure They Hydrate Well

Drinking enough water is all about establishing a habit until it becomes second nature. There are several things you can do to help you in your daily water-drinking routine.

  1. Use a hydration monitoring app. There are tonnes of free apps out there that remind you to drink such as Daily Water, Waterlogged or iDrated. They also let you add what you’ve drunk throughout the day letting you see when you’ve drunk your recommended amount.
  2. Always carry a water bottle. Having water always on our person will act as a constant reminder to drink. If you’re rushing from meeting to meeting then having a bottle with you will counteract the excuse of being to busy to hydrate.
  3. Eat more water-contained foods. Fruit such as melons, apples and oranges will boost your water intake so try to opt for these as a snack. When eating your lunch always make sure you have a glass of water with you instead of your usual tea, coffee or soda.
  4. Set yourself a challenge. Fill a large 2L jug with water, place it near or on your desk and challenge yourself to finish it by the time you leave to go home. Having a constant reminder in front of you will motivate you to get that water intake up.
  5. Reduce your coffee and tea intake. It’s very easy to create a habit of getting that morning coffee and continuing the habit throughout the day. It’s important to stay alert but in reality, water can more than do this for us. Make an intention to cut down the number of teas and coffees you consume throughout the course of your day and replace it with water.

Always remember the benefits drinking enough water brings to your working life. These include increasing energy, concentration and relieving tiredness, promoting weight loss with a healthy diet, flushing out unwanted toxins in the body, improving skin complexion, maintaining regular digestion, boosting your immune system, reducing headaches, preventing muscle cramps and sprains and, most importantly, puts you in a great mood. When your body is functioning at its optimum you will feel great and perform better!

Featured photo credit: Burst via pexels.com

Reference

[1] Business Insider: 15 Seriously Disturbing Facts About Your Job
[2] Industrial Safety & Hygiene News: Avoid dehydration in the work place

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10 Amazing Benefits Of Chia Seeds and How To Eat Them

Chia seeds are a tiny superfood that pack a big punch. These small, mildly-flavored seeds are packed with antioxidants, support a healthy digestive system, and lower cholesterol. They can even help you shed pounds!

Chia seeds have been part of pop culture since the 1980s

My first interaction with chia seeds was actually through Chia Pets, terra cotta figurines that sprouted the seeds to give the effect of hair or fur. The seeds come from the Salvia hispanica plant, a member of the mint family.[1] The plant is native to Central America, and the Aztecs and Mayans regularly consumed the seeds as an energy booster.[2]

Today, the humble chia seed has taken on a life of its own. Though people still know the seeds in the context of that Chia Pet they bought back in 1982, we now think of them primarily as a health food.

Chia seeds have maximum nutritional effect in minimalist packaging

Unlike some of the more ostentatious superfoods on the market –the avocados, acai, and cacao– chia seeds outward appearance and flavor is understated. The small grayish seeds have a light nutty flavor that is virtually undetectable.

Just because chia seeds don’t have a bold flavor or flashy outward appearance, doesn’t mean that their nutrition profile is any less amazing. According to the USDA, chia seeds are good sources of protein and fiber, and they are rich in calcium, Vitamin A, Iron, and Omega-3 fatty acids.[3]

Each tablespoon of chia seeds is roughly 70 calories, but because these are low in carbohydrates, most of the energy that comes from a serving of chia seeds is quickly metabolized.[4]

10 Reasons to add chia seeds to your diet

1. Chia seeds improve digestive function

The high fiber content of these tiny seeds means that they’ll help you stay regular and reduce bowel irritation. Gut flora love high-fiber foods, which means that chia seeds support the good bacteria in your digestive tract.[5]

2. Get enough essential minerals

Getting enough calcium into your system is a challenge–especially for those of us who don’t consume dairy. Chia seeds contain a high percentage of your daily recommended intake of calcium. They’re also loaded with magnesium, phosphorous, and manganese.[6]

3. They’re a great source of antioxidants

These antioxidants not only make chia seeds extremely shelf-stable[7], they also reduce free radicals.[8] Free radicals cause cell damage, which can lead to everything from aging to cancer.

4. Meet your weight loss goals

While the jury is still out on whether chia seeds make your body better at burning fat, they can definitely help you in your weight loss journey. When swallowed or allowed to soak, the seeds produce a gel-like substance that can make you feel full faster.[9]

5. Get stronger bones

Since a serving of chia seeds contains a whopping 18% of your daily recommended intake of Calcium, consuming them is bound to have a positive effect on bone health.[10] To be clear, a serving of chia seeds contains more calcium than a serving of milk.

Trace minerals such as magnesium and boron, both of which can be found in chia seeds, make it easier for your body to absorb Vitamin D. Vitamin D, in turn, enables your body to make use of all that calcium.[11]

6. Prevent and manage type 2 diabetes

Diets high in fiber prevent the insulin roller coaster that can trigger diabetes. A high fiber diet not only prevents diabetes, but also makes it easier to manage the illness.[12]

7. Detoxify your body

Since chia seeds support your digestive health, they help you get rid of toxins naturally. Their anti-inflammatory qualities enable them to prevent and repair damage that takes place at a cellular level. The result is less waste from your body, and more effective elimination of waste that you do produce.[13]

8. Enjoy those Omega-3s

Omega-3 fatty acids reduce inflammation, prevent cancer, and support health overall, but they aren’t always easy to incorporate into your diet. Flax seeds are a common source of omega-3 fatty acids, but your body can’t break flax seeds down on its own.

On the other hand, you can fully digest chia seeds, which gives you access to all their inflammation-fighting powers.[14]

9. Keep your heart healthy

Those amazing Omega-3s support cardiovascular health. Chia seeds’ incredible combination of Omega-3s, trace minerals, and anti-inflammatory properties lower blood pressure, and even prevent atherosclerosis (hardening of the arteries).[15]

10. Lower your cholesterol

The omega-3 fatty acids and high fiber content of chia seeds can reduce LDL (bad) cholesterol levels.[16]

Adding chia seeds to your diet is a cinch

Since chia seeds have such a mild flavor, you can easily incorporate them into a number of dishes that you already make. They pair well with sweet and savory dishes. Whether you sprinkle a serving onto your salad, use the seeds in a smoothie, or add them to baked recipes, you’re in for a treat.

Try these delicious chia seed recipes

Coconut Chia Protein Pancakes[17]

You need:

  • 1⁄4 cup gluten free all purpose flour
  • 2 tablespoons coconut flour
  • 3 tablespoons vanilla whey protein powder
  • 1⁄2 teaspoon baking powder
  • sea salt (a pinch)
  • 1 tablespoon chia seeds
  • 1 tablespoon coconut flakes
  • 1 egg
  • 4 tablespoons almond milk

To make this:

1. Mix dry ingredients into a bowl. Gradually add wet ingredients and stir thoroughly.

2. Heat and grease a frying pan or skillet. Use 2 Tbs. of batter per pancake.

3. After the top of the pancake starts to bubble, flip it and cook for an additional 1-2 minutes.

Blueberry-Chia Smoothie[18]

You need:

  • 1 large banana, cut into 1-inch pieces, frozen
  • ½ cup frozen pineapple chunks
  • ¼ cup Blueberry–Chia Seed Jam
  • 1 cup coconut water or unsweetened almond milk
  • 1 tablespoon golden flaxseed oil (optional)

To make this:

Blend these ingredients together until you have a smooth mixture. Enjoy!

Grain-Free Chia Buckwheat Pizza ((NYOUTRITIOUS: Grain-Free Chia Buckwheat Pizza))

You need:

PIZZA BASE

  • ¼ cup chia seeds (whole)¾ cup water
  • 3 tbsp unrefined whole grain buckwheat flour (gluten free)
  • 1 tsp oregano, dried
  • 1 tbsp pine nuts, chopped
  • 2 tbsp pumpkin seeds, chopped
  • 1 tsp sea salt

TOPPINGS

  • ¼ cup tomato paste
  • 10 cherry tomatoes, halved
  • 4 mushrooms, sliced
  • 4-5 slices bell pepper, sliced
  • small handful fresh basil leaves
  • 1-2 tsp oregano, dried
  • ½ Spanish onion, sliced
  • salt & pepper to taste
  • 1 oz goats cheddar cheese, grated
  • handful arugula leaves (rucola)

To make this:

  1. Combine chia seeds, water, buckwheat flour, oregano & salt and mix well until the mixture starts to thicken up.
  2. Add chopped pine nuts and pumpkin seed.
  3. Spread out the crust mixture on a piece of parchment paper and form the dough in a round shape. Flatten to about 1 cm for a firm thin crust.
  4. Bake at 175°C (350°F) for 30-40 minutes until firm.
  5. Remove from oven and add toppings of your choice and bake for an additional 10 minutes.
  6. Grate goat’s cheese on top and sprinkle with fresh arugula before serving.

Dynamite comes in small packages

Though small in size, chia seeds have a lot to offer us. Add them to your diet to reap the many benefits of enjoying this super-food.

Reference

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Dump Your Calculator and Make The “Currency” App Your Ultimate Travel Buddy

Travelling to different countries and experiencing different cultures can be wondrous and exciting. But when it comes to shopping or buying those souvenirs, currency can become confusing. Not just in terms of fumbling for the correct coins and notes but also the exchange rates. How often do you try and figure out an estimate of how much you’re really paying for that T-shirt or meal at the local restaurant?

It becomes even more confusing when shops allow you to pay in different currencies. Which is best? If you don’t know the current exchange rate or you’re using a ballpark guesstimate it can be hard to work out if you’re losing money or getting a good deal.

The Best App To Take Travelling and Find Out Exactly What You’re Paying

There is an easy solution to this problem that doesn’t involve having a rough or out of date exchange rate in your mind and a calculator to hand.

Currency is an instant exchange app that will easily convert foreign currency to your home currency quickly and easily allowing you to make a more informed decision on your overseas purchases. And with over 160 different currencies to choose from, you’re guaranteed to know exactly how much you’re paying wherever you are in the world.

Using the Currency App is Super Easy

Once you’ve downloaded the app from your app store, it should automatically set your home currency at the top of your screen. You can then use the search bar to add the currency you need to use to your favourites. On the free version you can add up to five different currencies but if you find you travel a lot then the paid version lets you add as many as you like.

If you want to change your home currency, simply tap on the country you want and it will easily take it to the top of the screen. Tap on the second currency you want to convert from and it will appear below the home currency.

Once you’ve set up your currencies, swipe the screen up to reveal the app’s calculator. Here you can add or subtract several purchases or calculations in keeping with the exchange rate which makes it much easier than using a standard calculator.

To clear your calculations, simply swipe the currency to the right and it’ll reset it to zero. Alternatively, drag it back to restore your previous calculations.

Another feature is a handy historical chart to show the rise and fall of the exchange rates over a 6 month period of time. This is helpful if you regularly visit the same countries and purchase large amounts in certain foreign currencies.

So next time you travel abroad, don’t look at the exchange rate before you go and use your phone’s calculator to try and work out exactly what you’re paying. This kind of calculation will usually end up being wildly out and could end up losing you money over time. Let Currency do the hard work for you and feel safe in the knowledge that you’re getting the best deals around the world.

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