{"id":13339,"date":"2019-07-08T16:15:25","date_gmt":"2019-07-08T20:15:25","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=13339"},"modified":"2019-07-15T10:25:53","modified_gmt":"2019-07-15T14:25:53","slug":"chia-seeds","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/chia-seeds\/","title":{"rendered":"Week 6: The All-Star Food You Aren\u2019t Eating\u2014But Should Be"},"content":{"rendered":"<p>By now, I know you guys are nailing your main daily sources of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a> and veggies. But there\u2019s one food I absolutely love (and for good reason) that I\u2019m willing to bet you\u2019re not eating on a regular basis: <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=chia%2Bseeds\" target=\"_blank\" rel=\"noopener noreferrer\">chia seeds.<\/a><\/p>\n<p>You\u2019re probably wondering why you should be adding these tiny pebble-like seeds to your plate. Yeah, I get it, they seem a little weird and you probably don\u2019t know what to do with them. But despite their appearance, chia seeds pack a powerful, nutrient-dense punch.<\/p>\n<p>Seriously, their macros (and micros!) are impressive. In just one ounce of chia seeds, you get:<\/p>\n<ul>\n<li>5 grams of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein\/N-8ea\" target=\"_blank\" rel=\"noopener noreferrer\">protein<\/a><\/li>\n<li>5 grams of fats (much of which is<a href=\"https:\/\/www.vitaminshoppe.com\/c\/omega-fatty-acids\/N-8az\" target=\"_blank\" rel=\"noopener noreferrer\"> omega-3s<\/a>)<\/li>\n<li>11 grams of carbs<\/li>\n<li>11 grams of<a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-8hl\" target=\"_blank\" rel=\"noopener noreferrer\"> fiber <\/a>(<em>major<\/em> win)<\/li>\n<li>174 mg of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/calcium\/N-8dl\" target=\"_blank\" rel=\"noopener noreferrer\">calcium <\/a>(that\u2019s about 17 percent of your daily needs)<\/li>\n<li>35 mg of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/iron\/N-8ds?search1=iron\" target=\"_blank\" rel=\"noopener noreferrer\">iron <\/a>(that\u2019s more than 25 percent of dudes\u2019 daily needs)<\/li>\n<li>87 mg of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/magnesium\/N-8dt\" target=\"_blank\" rel=\"noopener noreferrer\">magnesium<\/a><\/li>\n<li>131 mg of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/potassium\/N-8e3\" target=\"_blank\" rel=\"noopener noreferrer\">potassium<\/a><\/li>\n<\/ul>\n<p>You\u2019ll also get some <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=phosphorus%252C\" target=\"_blank\" rel=\"noopener noreferrer\">phosphorus,<\/a><a href=\"https:\/\/www.vitaminshoppe.com\/c\/zinc\/N-8dx\" target=\"_blank\" rel=\"noopener noreferrer\"> zinc,<\/a> and a few <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-b\/N-882\" target=\"_blank\" rel=\"noopener noreferrer\">B vitamins<\/a>, including<a href=\"https:\/\/www.vitaminshoppe.com\/c\/niacin\/N-885\" target=\"_blank\" rel=\"noopener noreferrer\"> B3<\/a> (niacin), <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-b-1\/N-88a\" target=\"_blank\" rel=\"noopener noreferrer\">B1<\/a> (thiamine), and some <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamin-b-2\/N-88b\" target=\"_blank\" rel=\"noopener noreferrer\">B2<\/a>.<\/p>\n<p>Let me continue to sell you on the awesomeness of chia seeds:<\/p>\n<ol>\n<li>Chia seeds contain <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/03\/07\/antioxidants-good-for-you\/\" target=\"_blank\" rel=\"noopener noreferrer\">antioxidants<\/a>, which help your body fight off free radicals. Those are the nasty particles (from pollution, smoke, or the sun\u2019s rays) that can contribute to aging and diseases like cancer. Pound for pound, the mighty chia seed is pretty dang dense with antioxidants.<\/li>\n<li>You may not think of chia seeds as a main source of protein, but with 6.5 grams in an ounce, they\u2019re an easy way to bump up that macro\u2014especially if you don\u2019t do much meat. They\u2019re about 14 percent protein by weight, which is much higher than a lot of other plant protein sources. They\u2019re also considered a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/2017\/05\/12\/8-surprising-sources-of-protein\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u2018complete protein<\/a>,\u2019 meaning they contain all nine essential amino acids\u2014which is something very few plant proteins can brag about.<\/li>\n<li>Chia Seeds are a great way to get more omega-3s into your day. I\u2019m sure you\u2019ve heard boatloads about how great <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omega-fatty-acids\/N-8az\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3s<\/a> are for your health, but just in case you need a refresher, omegas support brain function, gut health, immune function, and heart health.<\/li>\n<li>As far as I\u2019m concerned, chia seeds are the KING of<a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-8hl\" target=\"_blank\" rel=\"noopener noreferrer\"> fiber.<\/a> This is great for anyone trying to get ripped, since fiber helps to stabilize our blood sugar and keep us feeling full for longer. Plus, fiber helps feed our gut bacteria and promote optimal gut health. Chia seeds are about 40 percent fiber by weight\u2014which makes them one of the best fiber sources out there.<\/li>\n<\/ol>\n<p>The best part? Chia seeds are surprisingly easy to integrate into your nutrition plan. You can throw them in just about everything, from smoothies to <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=oatmeal\" target=\"_blank\" rel=\"noopener noreferrer\">oatmeal <\/a>to cereal to yogurt to juice. You can even add them into rice or other whole grain sides. Honestly, I sometimes just wash a tablespoon down straight with water. It\u2019s quick, tasteless, and delivers nutrients straight into your system in a pinch.<\/p>\n<p>If you\u2019re not feeling creative, just follow this chia seed recipe to put those bad boys to use:<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"13835\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/chia-seeds\/healthy-breakfast-chia-seed-pudding-with-banana-on-the-table\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?fit=2121%2C1414&amp;ssl=1\" data-orig-size=\"2121,1414\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;13&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS 5D Mark II&quot;,&quot;caption&quot;:&quot;Healthy breakfast: chia seed pudding with banana in a glass close-up on the table. horizontal&quot;,&quot;created_timestamp&quot;:&quot;1468943739&quot;,&quot;copyright&quot;:&quot;ALLEKO&quot;,&quot;focal_length&quot;:&quot;100&quot;,&quot;iso&quot;:&quot;100&quot;,&quot;shutter_speed&quot;:&quot;0.00625&quot;,&quot;title&quot;:&quot;Healthy breakfast: chia seed pudding with banana on the table&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Healthy breakfast: chia seed pudding with banana on the table\" data-image-description data-image-caption=\"&lt;p&gt;Healthy breakfast: chia seed pudding with banana in a glass close-up on the table. horizontal&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?fit=740%2C494&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"aligncenter wp-image-13835 \" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=552%2C368&#038;ssl=1\" alt width=\"552\" height=\"368\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?w=2121&amp;ssl=1 2121w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=272%2C181&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=740%2C493&amp;ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?w=1480&amp;ssl=1 1480w\" sizes=\"(max-width: 552px) 100vw, 552px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"13835\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/chia-seeds\/healthy-breakfast-chia-seed-pudding-with-banana-on-the-table\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?fit=2121%2C1414&amp;ssl=1\" data-orig-size=\"2121,1414\" data-comments-opened=\"0\" data-image-meta=\"{&quot;aperture&quot;:&quot;13&quot;,&quot;credit&quot;:&quot;Getty Images\\\/iStockphoto&quot;,&quot;camera&quot;:&quot;Canon EOS 5D Mark II&quot;,&quot;caption&quot;:&quot;Healthy breakfast: chia seed pudding with banana in a glass close-up on the table. horizontal&quot;,&quot;created_timestamp&quot;:&quot;1468943739&quot;,&quot;copyright&quot;:&quot;ALLEKO&quot;,&quot;focal_length&quot;:&quot;100&quot;,&quot;iso&quot;:&quot;100&quot;,&quot;shutter_speed&quot;:&quot;0.00625&quot;,&quot;title&quot;:&quot;Healthy breakfast: chia seed pudding with banana on the table&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Healthy breakfast: chia seed pudding with banana on the table\" data-image-description data-image-caption=\"&lt;p&gt;Healthy breakfast: chia seed pudding with banana in a glass close-up on the table. horizontal&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?fit=300%2C200&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?fit=740%2C494&amp;ssl=1\" tabindex=\"0\" role=\"button\" class=\"aligncenter wp-image-13835  lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%20368%22%3E%3C%2Fsvg%3E\" alt width=\"552\" height=\"368\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20552%20368%22%3E%3C%2Fsvg%3E 552w\" sizes=\"(max-width: 552px) 100vw, 552px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?w=2121&amp;ssl=1 2121w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=272%2C181&amp;ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?resize=740%2C493&amp;ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg?w=1480&amp;ssl=1 1480w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2017\/08\/iStock-577307020.jpg\"><\/p>\n<h2><strong>Banana Almond Butter Chia Pudding<\/strong><\/h2>\n<p><em>*makes 3-5 servings<\/em><\/p>\n<ul>\n<li>3 ripe bananas<\/li>\n<li>1 \u00bd cups of almond milk<\/li>\n<li>1 vanilla bean, shredded<\/li>\n<li>\u00bc cup <a href=\"https:\/\/www.vitaminshoppe.com\/p\/plnt-raw-honey-24-oz-honey\/vs-0152\">organic honey<\/a><\/li>\n<li>\u00bd cup <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=chia%2Bseeds\" target=\"_blank\" rel=\"noopener noreferrer\">chia seeds<\/a><\/li>\n<li>3 tsp <a href=\"https:\/\/www.vitaminshoppe.com\/search?search=almond%2Bbutter\" target=\"_blank\" rel=\"noopener noreferrer\">almond butter<\/a><\/li>\n<\/ul>\n<p>Put bananas, almond milk, vanilla, and honey in a blender and blend until smooth. Place the chia seeds in a large bowl, pour banana mix on top, and whisk together. Cover and refrigerate for four to eight hours. The longer it sits, the thicker the pudding gets. Stir well prior to serving. Garnish with almond or coconut flakes, if desired.<\/p>\n<p>Are you convinced yet? Hopefully my sales pitch was enough to get you to pick up a bag and start mixing these little guys into your daily eats. So go pick up a bag! Your body will thank you.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By now, I know you guys are nailing your main daily sources of protein and veggies. But there\u2019s one food I absolutely love (and for good reason) that I\u2019m willing to bet you\u2019re not eating on a regular basis: chia seeds. You\u2019re probably wondering why you should be adding these tiny pebble-like seeds to your<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/chia-seeds\/\">Read More <span class=\"screen-reader-text\">Week 6: The All-Star Food You Aren\u2019t Eating\u2014But Should Be<\/span><\/a><\/p>\n","protected":false},"author":134,"featured_media":13838,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[311],"tags":[],"class_list":["post-13339","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bulk-up"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Week 6: The All-Star Food You Aren\u2019t Eating\u2014But Should Be | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"By now, I know you guys are nailing your main daily sources of protein and veggies. 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