We’ve been hearing more and more about chia seeds lately.

But what’s all the fuss about?  Are they better for your health than flax seeds?  Here’s an article I came across that explains it all.

Chia Seeds Health Benefits: 5 Fun Facts You Didn’t Know

by Alex Amari

Chia seeds’ health benefits are getting a lot of press lately. You may have heard many people using the words “superfood” and “nature’s perfect food.” No single food all by itself can flat out transform your health, so don’t be taken in all the hype! Nonetheless, if you’ve already eaten chia seeds on a regular basis, perhaps you’ve noticed some concrete health benefits.

But do you understand why chia seeds are so beneficial for you? And do you understand how to make the most of them? Here are five interesting things you may not know about chia seeds.

1. Chia seeds are not a recent invention.

Chia was a tremendously vital grain in pre-Hispanic Mexico, as coveted as corn and beans. Chia was included in tributes and tolls among the Aztec societies, and the health benefits were commonly accepted. So although you may notice people today dubbing chia a “new superfood,” it’s actually not new at all.

2. Chia seeds better for you than flax seeds.

This is not to say that flax seeds aren’t good for you – they’re excellent! But chia is even better. Chia has up to 64% of the omega-3 fatty acid that defends your cardiovascular system. This is more than flax and hemp. Moreover, chia has a balanced 3:1 ratio of omega-3 to omega-6, the ideal for remedying the imbalances that exist in the typical westerner’s diet.

3. You can drink chia seeds, too!

Chia seeds’ health benefits aren’t confined to solid foods. For a delicious and nutritious drink, mix about half a teaspoon to 1 teaspoon of chia seeds into a glass of fresh lemonade. Wait approximately ten minutes to give the chia seeds time to expand and become gelatinous. As you sip the beverage, savor the texture of the gooey seeds against your tongue. You might also add chia seeds to any sort of juice, plain water or a spritzer.

4. White and black chia seeds are equal in nutrition.

Which do you eat – white or black? It’s merely a private preference, so don’t concern yourself about it. If you have a look at black chia seeds carefully, you will perceive color disparities ranging from black to brown and white. White chia comes from white seeds that have been planted severally from the black chia seeds.

5. Chia seeds are overpriced at the grocery store.

All right, you probably already know this. But you may have thought that chia seeds are high-priced because they’re tough to cultivate or are uncommon. This is not the case. After all, chia seeds were a staple of the Aztecs and Mayans for thousands of years, remember? When chia seeds develop into a more mainstream part of our modern eating habits, probably we’ll see the price go down in grocery stores. Until then, the smartest way to buy chia seeds is online.

Chia seeds’ health benefits are facilitating people to keep a well-balanced diet and live more healthfully. Don’t get engrossed in all the hype about chia. Try it for yourself and make the choice that’s right for you.

Chia seeds’ health benefits don’t have to cost you an arm and a leg, either. Find out where to buy chia seeds for less than the price of a cup of coffee at chiaseedshealthbenefits.com.

Article Source: Chia Seeds Health Benefits: 5 Fun Facts You Didn’t Know

Have you tried chia seeds?  Please tell us about it in the comments below.  Thanks!

Summer's End

In honor of Labor Day I’m taking a day off from posting.  Actually, on this last official weekend of summer, everyone should be out enjoying themselves rather than inside reading blogs!

But if you are looking for some healthful reading, I invite you to check out my free publication, “40 Healthy Weight Loss Tips“.  It’s a collection of bits and pieces of advice that can help you along your weight loss journey.  I hope you enjoy it!

Using a treadmill is one of the easiest ways to begin a workout program.

Treadmill Advantages

• Treadmills can be used by people of all ages and fitness levels.
• They can be used during all types of weather.
• You can buy your own treadmill and never have to leave home to exercise.
• When used regularly, a treadmill is a great tool for burning fat.

Proper Treadmill Technique

• Begin with walking – don’t try running until you are used to being on the treadmill!
• Walk normally using an upright posture.
• When walking becomes too easy, start adding intervals of jogging alternated with walking.
• Increase your workout intensity by increasing the speed and/or incline of your treadmill.

Treadmill Safety

• Walk in the center of the belt.
• Stay hydrated.  Indoor heating and cooling cause dry air.
• If you feel yourself getting winded, slow it down!

Home treadmills come in all price ranges, depending on which features you’d like.  Here is a good site to check out when you are ready to buy a treadmill. It compares all sorts of brands in all price ranges.

We’ve seen lots of advertisements for fitness boot camps lately.  You may have been thinking about enrolling in a fitness boot camp but don’t know enough about them to make a decision.  The following article explains what it’s all about and will help you decide if it’s the right program for you.

Fitness Boot Camps: Are They Really As Great As THEY Say?

by Chris J. Carpenter

You just turned 30 and are just a little bit on the depressed side. After all, you aren’t in your 20’s any more, and won’t ever be again. Sigh! But not only that, you have also gained a whopping 20 pounds in the last few years that you just can’t shake no matter how hard you try. Will you ever get that sexy physique back that you had when you were younger?

Of course you can, but you just may need some help to do it. I’m sure you’ve heard the ?craze? around the fitness boot camps out there, but are they really as great as THEY say they are? Let’s find out.

So, what are Fitness Boot Camps?

Fitness boot camps are based in part on the tough, old-school, beat you up, knock you out kind of military training camps. However, the fitness boot camps of today rarely use such harsh intimidation tactics on their customers.

There are in fact many different types and styles of these camps out there. The style of the camp really depends on who’s the teacher. Every teacher has a unique way of teaching their classes that can really vary from every other fitness boot camp teacher. Some are a little rougher on their clients than others, and some are a little more gentle like a friend that encourages you. But they will all get your sagging butt cheeks back into shape, fast.

I need to be motivated!

Most people need someone to tell them what exercises to do, when, and in what intensity. The instructors at fitness boot camps are like personal trainers, but more ?in-your-face?. Usually when it comes to fitness boot camps, you will be outside whether it is rain, sleet, or snow. There are no sissy indoor gym workouts here. It’s all done out in the elements. If you are a big fan of nature, this is definitely the scene for you. If you really hate getting outdoors and would rather workout on your treadmill or recumbent bike at your gym, then fitness boot camps may not be your perfect cup of tea. It really comes down to your personality and what you are trying to get out of your training.

It’s cardio & strength training time~

Cardiovascular workouts will be a big part of any good fitness boot camps out there like hiking, running, obstacle courses, or even interval training. Don’t think you will get out of doing strength training like dumbbells, body resistance workouts, or rubber exercise bands. You will become more limber, and flexible as time goes on too.

It’s a real confidence booster!

The most important part of any GOOD fitness boot camp experience is that it will really get into your mind and challenge what you used to believe were your physical limits. It will push you to the edge of what you think you can do, and then will push you a little further. This is all to help YOU realize just how strong of a person you are inside. You aren’t a wimp. You are strong, and can handle any obstacle that life may toss your way. It will build strength of character as well. You may leave the fitness boot camps a completely different person on the inside (and outside) than when you stepped foot there on the first day.

Good fitness boot camps will have a little bit of a psychologist in there too. You will laugh, cry, and sweat out all your past frustrations, and cling to a new healthier, and happier future full of hope.

By the time you leave, you could be pounds lighter, up to 10% less body fat, faster, stronger, more toned, more confident, and all around a happier person. You may be setting new higher goals for yourself when you get back to the ?real world? like starting a new business, getting a better job, asking that girl (or guy) out that you’ve had your eye on for the longest time, or just not living on your living room sofa watching TV all the time anymore.

You may realize there is a whole life out there for you to explore. So yes, I would say that fitness boot camps really ARE all the great things they say they are. Get out there and see for yourself!

Fitness 4 U is Brisbane’s leading mobile fitness trainer. Our Boot Camps Brisbane, Fitness Boot Camps Brisbane most dynamic Personal Trainers are an outdoor exercise program conducted over several sessions, designed to challenge your mind and body and increase your strength and fitness.

Have you ever attended a fitness boot camp?  Please tell us about your experiences in the comments section.  Thanks!

Have you been dieting for weeks but feel as if you’re making very little progress?

Maybe your weight loss program is just not realistic!  Here are some unrealistic ideas that may be blocking your success.

Unrealistic Goals

If you are following a realistic, healthy eating plan, you will lose, on average, a pound a week.  You may lose more some weeks and less some weeks, but, over time, the average will be a pound a week.  That means around 4 pounds per month.  If you are expecting to lose 30 pounds in a month, you are being unrealistic and are going to be disappointed.

Unrealistic Plan

If you are following an extreme, restrictive diet, you are doomed to fail.  Even if you lose tons of weight, it will all come back and then some when you return to your regular eating patterns.  Why would you want to put yourself through all that misery and deprivation just to weigh less for a few days?

A realistic food plan has to be seen as a lifestyle change, not a quick fix.  In order to lose and maintain your desired weight,  you need to commit to eating a normal, healthy, balanced diet of real foods that you can follow for the rest of your life.  And by “real foods” I do not mean shakes, bars, or pills!

Unrealistic Self-Expectations

Are you perfect?  Do you never make mistakes?  Of course not!  But many people look at a diet slip-up as a reason – or maybe an excuse –  to drop the whole thing.  If you happen to make a bad eating choice now and then, forgive yourself and move on!  You will occasionally have a bad day.  Just don’t let it turn into a bad week, then a bad month, etc.  Acknowledge that you momentarily got off course then get right back on!

By letting go of unrealistic goals, plans, and expectations, you will be much more likely to have long term success with your weight loss program!

For more weight loss help, sign up for my FREE eCourse, “40 Healthy Weight Loss Tips.”

Whether you are doing cardio or strength training, listening to fitness music can improve your workout.

Some people like to compile their own playlists from old and current favorites.  This is especially easy to do if you have an ipod or other mp3 player.

Others prefer to buy or download collections of fitness music specifically prepared for different types of workouts.

Here are some suggestions to help you choose the best type of music for your workout:

• For strength training, choose powerful music that inspires you to put your maximum effort into every movement.
• Music for walking should start off at a slower pace for your warm-up phase, then increase the tempo to speed up your pace and keep your heart rate up.  It should also include a slower cool down segment at the end.
• Make sure you have enough music to last for the length of your workout.
• Have more than one playlist or CD to use for your workouts.  Variety keeps you from getting bored.
• If you are listening to headphones, keep the volume low enough that you can still be aware of your surroundings.  You also don’t want to damage your hearing while improving your health!

During my multiple former lives as a child care director, high school cheerleader coach, and health club owner, I was required to take CPR many times.  The problem was, by the next week I couldn’t remember how many compressions and how many rescue breaths they said to do!

This uncertainty can cause people to hesitate if they find themselves in a situation where they actually need to use their emergency life-saving training.  And every second counts when CPR is needed!

Now the doctors at the Sarver Heart Center at the University of Arizona College of Medicine have developed a new technique called “continuous chest compression CPR.”  This method does not include mouth-to-mouth breathing at all.  Here is a video demonstration.

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This recipe for roasted vegetables is a healthy addition to any meal!

You will need an assortment of fresh vegetables.  In this picture we used broccoli, zucchini, yellow squash, mushrooms, onions, and grape tomatoes, but it would also work with asparagus, potatoes, whatever you like.

Wash the veggies and cut them into bite-sized pieces.  Spread them in a single layer on a baking pan.  Spray with non-stick cooking spray made with olive oil, then season to taste.

Roast at 425 degrees for 10 minutes.  Take them out of the oven, stir, then roast for about 5 more minutes.

The picture shows the veggies arranged around a poached egg for a simple brunch, but they are a delicious, healthy dish any time!

The first time I ever saw a copy of Eat This Not That I was visiting my parent’s house.

There were two “Eat This Not That“  books on the coffee table: The Supermarket Survival Guide and The No Diet Weight-Loss Solution.

I picked up one of them, intending to just flip through and get a general idea of what it was all about, and I couldn’t put it down!  I kept reading parts aloud to other people who were in the house and saying, “Did you know this?” or “Can you believe that?”

As the weekend progressed I noticed that everyone who showed up had the same reaction.  They were completely hooked and had to keep reading just one more page….

The Eat This Not That books are written by David Zinczenko who is the editor-in-chief of “Men’s Health” and editorial director of “Women’s Health.”

The premise of this book series is that you don’t have to give up any particular food type in order to lose weight. The “secret” is in the choices you make.  The books are divided into chapters such as “Pantry Staples”, “The Freezer Section”, or “At Your Favorite Restaurants.”

The pages within the chapters are loaded with pictures of actual products and colorful graphics describing them in terms of calories, fat, sodium, and fiber per serving, plus other nutritional or just interesting information.  Each time you turn to the next page, the left hand page shows the “eat this” foods, the right hand page the “not that” foods.

For instance, Kellogg’s Smart Start cereal has 190 calories and 14 grams of sugars per 1 cup serving, compared to Cheerios with 100 calories and 1 gram of sugars per cup.

Or how about this – a McDonald’s Quarter Pounder contains 410 calories, 19 grams of fat, and 730 mg of sodium.  But their Premium Grilled Chicken Club has 570 calories, 21 grams of fat, and 1,720 mg of sodium!

Did you know that most restaurant wheat buns contain more fat and sodium than sourdough? Ok, I’ll stop!

Before I get distracted by any more food facts, let me just summarize by saying that the Eat This Not That books are over-the-top full of practical, useful information presented in an entertaining, easy to read format.  And their small size makes it easy to take them along to the store or restaurants.

I HIGHLY recommend that you buy Eat This, Not That. Once you get one, you’ll want the whole series!

Zumba is an aerobic workout based on Latin dance moves such as salsa, reggaeton, flamenco, merengue, samba, and even hip-hop and belly dancing!   Most Zumba classes seem almost like a fun, high energy party!

You may feel a little lost at your first class but that will pass quickly.  There are definite moves to learn but they repeat throughout the class so you get lots of chances to perfect them.

Your class will begin with a warmup, then progress to some of the slower dance moves.  As the minutes tick by, the tempo will increase and new moves will come into play.  You’ll find yourself really dancing your butt off – which, of course, is the point!  The music will cycle between slower and faster rhythms so that you get a bit of a respite now and then.  By the end of the 45 minutes – an hour, you will definitely feel worked out but also energized!

In the beginning, if you’re unable to keep up with the more intense parts, just walk in place until the music comes back to a more comfortable pace, then join back in.  Within a few classes you shouldn’t have any trouble doing the entire workout.

So what are the benefits of taking a Zumba class?

• I would say the #1 benefit is burning up to 800 calories per hour!
• It’s a total body workout.
• It’s also a fantastic cardio workout.
• Going to a Zumba class provides an enjoyable social occasion which relieves stress and increases self-esteem.
• You get dance lessons along with working out!

When looking for a class to join, ask if you can observe or just try it out before committing, to see if it seems right for you.  Bring a friend along if you’re afraid of feeling self-conscious.

Once you do join a class, be sure to wear shoes that don’t stick to the floor, such as dance aerobic shoes.  Also bring water to drink and a towel because you WILL sweat!

Here’s an example of some actual Zumba class members.  You can see that people of all fitness levels can take part.

Have you tried Zumba?  Tell us about it in the comments below!