Flower Power- with Hibiscus!

Hibiscus Flower- Hibiscus sabdariffa

Hibiscus tea

Many of us have had the chance to admire this beautiful flower of the tropics. It grows commonly in tropical warm climates. Its is also the official flower of Hawaii and Puerto Rico. It is commonly used in landscaping to attract butterflies, bees, and hummingbirds.

Did you know that these delicate flowers are not only to admire with their rich, red color but they are also full of nutrients and powerful antioxidants and make a delicious, zero-calorie beverage? This exotic flower adds a burst of color, flavor and nutrients to herbal teas and recipes! Lets learn more…

Did you know?

Almost 15-30% of hibiscus tea is composed of organic acids which are malic acid, tartaric acid and citric acid. These acids are also found in many fruits such as grapes and citrus. They help in reducing inflammation, boosting immunity, promoting better skin, lowering blood pressure and cholesterol, and improving digestive issues. Hibiscus tea has diuretic and choleretic effects, thus controlling blood viscosity by reducing blood pressure and enhancing digestion. It has also been used in the past to calm muscle spasms.*

According to the National Nutrient Database for Standard Reference one 8oz cup of Hibiscus tea contains: 20.48 g Iron, 43.6 g Vitamin C, and 702 IU Vitamin A.

Below are 9 Health Benefits of this Delicious Flower:

Hibiscus Tea delicious

 1. Healthy Heart- Lowers Cholesterol & Blood Pressure

Many studies have been conducted over the years that have shown Hibiscus to have heart health benefits. A six-week study found that three cups of hibiscus tea daily lowered systolic blood pressure significantly, without unpleasant side effects (Journal of Nutrition, February 2010). How does hibiscus lower blood pressure? It has diuretic properties, it opens the arteries, and it appears to act as a natural angiotensin-converting enzyme (ACE) inhibitor, which means it slows the release of hormones that constrict blood vessels. Hibiscus has also been found to reduce blood lipid levels naturally.

2. Antioxidants Hibiscus is high in Antioxidants. Antioxidants help to protect your cells by neutralizing free radicals which cause disease in the body’s tissues, organs, ect. Antioxidant properties of hibiscus tea may also help in treating liver disease

3. Immune Support It is high in vitamin C which will also strengthens the immune system which can equal fewer colds!

4. Detoxifying  Hibiscus  tea is a natural diuretic which helps release excess fluid and impurities stored in the body. This also will help reduce excess bloating. Who doesn’t need that?

5. Weight Loss- Nutritious without calories, Hibiscus tea is a natural carbohydrate inhibitor. This is because it inhibits the production of amylase, an enzyme that breaks down sugar and starches. This means less storage of carbs converting into fat in places we don’t like (ex hips, belly thighs, etc.) That means a person’s body can’t use or store all the carbohydrates he eats, which can enhance your weight loss results.

6. Anti-Cancer benefits- Since Hibiscus is high in Antioxidants, it protects our cells and helps them to replicate well. This means, with less damage, or mutations, cancers often do not form that easily

7. Anti-Inflammatory- What a great addition this would be to your anti-inflammatory lifestyle. Because of its healing Antioxidant properties it may help with conditions such as Arthritis and/or swelling such as after an injury

8. Beauty- The way to beauty from the inside & anti aging is this: ANTIOXIDANTS ANTIOXIDANTS ANTIOXIDANTS! We want to get them from different sources in our foods. Hibiscus is high in nutrients and antioxidants. This equals a beautiful complexion with a healthy glow, as well as reducing the signs of aging.

9. DeliciousNot only is Hibiscus good for you, but it also tastes yummy. It’s kind of tart yet has its own natural sweetness. Sometimes I like to drizzle a little agave nectar or raw honey for added sweetness. A cup of Hibiscus will tantalize your taste buds!


Hibiscus tea can be enjoyed both hot or cold, depending on your mood. I love to make a pitcher and keep it in the fridge in the summer. Makes the perfect refreshing drink.

How to make the perfect cup of Hibiscus tea:

If you like to drink cold, let cool, then store in the fridge. Always sweeten while its warm, if desired.

  • 1 teaspoon  dried hibiscus flowers or 1 bag of Hibiscus Mint tea
  • 1 cup boiling water
  • Steep Hibiscus in water 5-10minutes, then strain.
  • Add Agave necar, or honey for added sweetness if desired.


Berry Mint Hibiscus PopsiclesHibiscus Popsicles


4 tablespoons dried hibiscus flowers or Hibiscus Mint Tea
1 1/2 cups boiling water
2 tablespoons agave nectar or honey
1 tablespoon fresh lemon juice
1/2 cup fresh or frozen mixed berries( chop)


1. Pour dried hibiscus flowers in boiling water. Cover and let steep 5-10 minutes. Strain.  Stir in honey and lemon juice. Let cool

2. Divide berries in paper cups. Pour tea mixture into cups. Cover cups with foil; insert craft stick into center of each pop (Or fill ice pop mold according to manufacturer’s directions.) Freeze about 8 hours or until frozen.

Where do I find Hibiscus?


Barefut makes a delicious Hibiscus Mint Tea. You can use it for It is organically grown without the chemicals or pesticides. Herbal-Teas1

Try this mouthwatering tea here.

How do you like to have your Hibiscus? Please share!

Note: Hibiscus tea is not recommended for pregnant women, particularly due to its emmenagogue effects which may stimulate menstruation or blood flow in the uterus or pelvic region. For those undergoing hormonal treatments or taking birth control pills, it is recommended to consult your health specialist regarding any consumption of hibiscus tea, and let him give you a yes or no. #

*These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.

This article is copyrighted material written by the following author

Fernanda Santiago is a Health Professional, Weight Loss Coach and Licensed Massage Therapist. She specializes in helping people achieve optimal wellness using alternative treatments. She helps people look and feel great from inside out.  She is an Educator in Natural Health and wellness solutions. Read more on her bio here.



Salad Jars Made Easy

Short on time? These are perfect to prep ahead and take with you.

I am always on the go and so are my clients. Having a busy lifestyle just means you need to make a few adjustments to follow your program in a breeze. Making salad and veggie jars are a great way to save time and make your wellness or weight loss program a success. I usually make a few at a time and keep n the fridge. Wake up in the morning, put one in your lunch bag and you are good to go! Lunch will be one less thing to worry about. Your waist line will thank you. ?

Salad Jars

In a large mason jar add your ingredients from heaviest to lightest at the top.
For example:
1. Dressings/oils/vinegars first. (bottom of the jar)
2. Add your protein (meats, beans etc)
3. Other heavy ingredients (olives, tomatoes, onions) ?
4. Sprouts or broccoli slaw or dried berries/raisins (if you have any)
5. And last your leafy greens. (Top of jar) ?


Don’t forget to check out our Berry Vinaigrette Recipe

I hope this helps give you more ideas on ways to prep on the go. How do you like your salad jars? What do you do to prep ahead? Please share! We would love to know! ?

Fat Burning Morning Jump Start

Most people enjoy their hot beverage as their morning wake up! Iv’e heard some friends say “don’t even talk to me before I’ve had my coffee”. Coffee is a serious thing in many households.  Although I do love coffee on occasion, for me, my morning pick me up is Mochatonix. On a personal note, coffee just doesn’t do it for me. Sometimes it gives me the jitters and after a little while my energy will fade away. A lot of people experience this “crash”. One of my favorite things about Mochatonix  (other then the fact that it helps you burn fat) is that it provides me with long lasting energy for hours without crashing. I take it with me on the go in a thermos, or sometimes add it to my smoothies for its thermogenic properties. I like the variety of flavors to keep things interesting.Fenny Mocha

Here are some more features:

Fat Burning. Energy Enhancing. Brain Boosting.

MochaTonix’s advanced formula features a patented ingredient, Advantra Z® that helps burn fat and increase physical performance. Derived from the Chinese herb Citrus aurantium, Advantra Z promotes lipolysis, the breakdown of fat, and thermogenesis, the production of body heat in muscle and fat. When coupled with an exercise routine, MochaTonix provides a dramatic edge to hectic, sometimes overwhelming lives. It leads to increased energy and physical performance, because the body can efficiently convert free fatty acids released from stores of fat into additional energy.

An ideal replacement for coffee, MochaTonix contains proven, natural ingredients that offer a wide range of benefits that make it a great way to start each day. Unlike other products on the market available in pill form, this creamy beverage comes in three delicious flavors – cappuccino, mocha and vanilla – that provide key nutrients for optimal health, deliver heightened energy and endurance to alleviate occasional fatigue and stimulate weight loss and control. With essential amino acids and herbs, MochaTonix helps your body fight the detrimental effects of mental and physical stress by restoring mental clarity and focus, helping you achieve maximum mental activity for the daily grind.

Key Ingredients

  • Contains patented ingredient Advantra Z®:
    • Helps to burn fat & increase physical performance
    • Helps to suppress appetite
  • Increases Energy
  • Helps heighten endurance levels
  • Promotes mental focus & memory
  • Helps to combat mental & physical stress
  • Supports weight loss & control

How do you like your Mocha? Below are some ways I like to enjoy mine.



Drink it Hot

Mochatonix mug



1 cup Hot Water or Coconut or Almond Milk

1 Scoop MochaTonix





Drink it Cold

Mocha ShakeThe Fat Burner (Chocolate, Peanut Butter & Banana)

Recipe: Mix the following in your blender.

2 Scoops Chocolate TLS Nutrition Shake

1 Scoop MochaTonix (Cappuccino for a coffee flavor, or Chocolate for Mocha Flavor)

1 Cup Cold Water


1/2 Banana

1 tsp. Peanut or Almond Butter

Have some on the go… I take it with me on the road!

Mocha on the go









Questions? I would love to hear your thoughts. XO

Sprouts – It’s Alive!


What is a sprout?

A sprout is when a seed is in the process of growing into a vegetable. Sprouts can come from vegetable seeds (eg. Broccoli, onion, beets, peas), grains and legumes (eg. Buckwheat, garbanzos, mung beans).

Why I love sprouting

This is what fascinates me: the fact that during germination sprouts “come alive” and triple or more in the amount of nutrients. There is an increase in Amino Acids, Enzymes, Vitamin C, Beta Carotene. Here is a nutrition fact sheet: SproutNutritionFacts

The process of sprouting neutralizes what is called enzyme inhibitors, which make the seed when its un-sprouted harder to digest. Have you ever eaten legumes and had trouble with gas after? Well, sprouting can help eliminate that issue.

Who wouldn’t want a live food that is higher in nutritional value plus easy to digest?


Sprouting is easy and fun!

If you know me by now, I like to keep things simple. Sprouting is perfect for a busy lifestyle as there is little time involved. I like to sprout in a jar.

I recommend getting a Sprouting Mason Jar that already comes with the screen lid. Some even come with the seeds to get started!


Follow the directions for each seed you get. But for the most part all you do is this:

  1. Get your clean jar
  2.  Add the amount of seeds specified(depends on what your sprouting)
  3. Add purified water- fill the jar
  4. Let soak overnight (while you sleep or 8-12 hours)
  5. Drain the water through the screen lid
  6. Place jar face down or at an angle in dish rack so that it continues draining(we don’t want too much water inside)
  7. Go on with your day and fill jar with purified water again this time shaking jar (stimulates them) and drain right away, lay jar at angle. Repeat this 2-3x/day
  8. After about 2-3 days(depending on sprout) your sprouts will be ready!


What to do with sprouts?

I like to add them to sandwiches, salads, and smoothies. For legumes, I sprout them before cooking the way I would normally such as in a bean soup or hummus. The possibilities are endless and adding this to your diet will be very beneficial in more ways to count.

 Buy your sprouting supplies and save!Mung Bean Sprouts

Super Food Smoothies!


Whether you are a raw foodist or not, it is very important we incorporate raw foods in our diet.

It is  not uncommon with the modern day lifestyle that people do not get enough fresh fruits and vegetables in their diet. Many say if they barley get in one or two servings if any. But the reality is, that what we put in our mouth has a direct impact on our health. Not only how we feel on the inside but also how it reflects on the outside. 

Consuming enough servings raw fruits and vegetables can help us with:

What we want to keep in mind is to choose our foods based on color that come from the earth.

Now, with a busy lifestyle sometimes it’s hard to get the amount of servings we need to maintain optimal health. So what can we do?

I personally love to make smoothies. I also am pretty much on the go from working with health professionals in their practices, to teaching live health seminar and webinars, to also working one-on-one coaching patients. Making super food smoothies has been my solution to a busy lifestyle.

I try to buy organic and locally grown fruits and vegetables then chop them up and mix how I like to blend in my cocktails. I store in sandwich bags and put in the freezer so that I can just grab when ever I need something quick.

Not only is it fast but you can be sure you will receive multiple servings of fruits and vegetables packed with enzymes, phyto-nutrients, antioxidants, and other essential nutrients our body cannot be without.

I created a chart that you may find as an easy tool to know what you can put in your smoothie. Be creative! It’s yours and you have to love it. I drink 1-2 per day and for post workouts I enhanced it with my TLS Whey Protein. The combinations are endless. I love to drink mine in a wine or martini glass!

Green Super Food Smoothie Chart


 * If you want to add a little sweetness you can try Raw Agave, Raw Honey, or  Stevia.

* If you like to add milk, I love Pacific brand Almond Milk which is also raw and delicious.

I purchased a Nutri Ninja which works great to liquefy your fruits and vegetables completely making a delicious smoothie. What I like most is that you keep the fiber you need with the blender.

Buy button




Visit our Go Raw trend, at the trend shop for great tools and more ideas!

raw food pyramid

How do you like your super food smoothies?

Please share, I would love to hear your thoughts! 

A Calorie Is Not Just A Calorie

Many still believe that if you just simply cut back on calories, let’s say 500 calories less consumed daily, then that is the key to weight loss. Well, it’s just not that simple. If it were, then we wouldn’t have so many problems with obesity today. Then we hear of weight loss trends that are based on point systems to keep track of calories. These systems encourage poor eating habits, sometimes a person depriving themselves for hours just to have a meal or dessert at the end of the day. This in turn will destroy your metabolism. Simply cutting back on calories can help you lose some weight temporarily, but don’t count on it to be a permanent solution to weight loss. There are many factors involved.

The word “Calorie” originates from the Latin derivative Calor which means Heat.

Heat = Energy

We get our calories from food which provides our body with the energy and nutrients it needs for everything to function properly, including our metabolism, the fuel we need to loose weight.

Fact #1- Not all calories are created equal.

A calorie, simply just a calorie?

The answer to this question is NO. Foods do not affect our bodies in the same ways. They impact our bodies in different ways (positive or negative) and get processed differently through our metabolism pathways.

Quiz: Which is a better food choice, a 100 calorie bag of chocolate chip cookies or a 400 calorie avocado?

Chocolate Chip CookieAvocado Health Benefits

Correct Answer: The body regards both items differently. To the cookie is says “ this is packed with sugar and chemicals, I cannot break this down. This will affect my hormones and cause me to store and gain weight.” But to the avocado it says “Hey, I know exactly what to do with you. I can break you down and utilize you completely.” The number of calories is not what we need to look at when making the right choices of what we put in our mouths.

We have been told “Read the labels!” But we have not been reading the right part of the labels. Forget the caloric count and read the ingredients. Just because a food is lower in calories does not make it healthier. Ask yourself, is this food in its natural state for my body to recognize it? If the answer is no, put it down because if you don’t, you will see and feel the consequences. Now if the answer is yes, go for it!

The foods we eat can directly affect the hormones that regulate when and how much we eat, our energy levels, mood, and digestion and how our body is able to detoxify on a daily basis.

Fact #2 Consuming excess calories is not the only reason people are overweight.

What is it that is causing us to consume so many calories in the first place?

They say that the only way to lose weight is to eat less, move more and that it is any individual’s responsibility to keep calories balanced.

Not all Calories are Equal

We need to stop blaming calories! It is not the calories’ fault. They are not the enemy. They are simply a measure of the energy your consuming which your body uses. Calories are essential to provide you with the energy you need for fitness, helping to keep your muscles working, your mind focused, your heart beating, and your total health. Simply restricting your fuel can actually inhibit your weight loss results. Its where the calories are coming from that we need to be worried about. Are they high in trans fats and causing your body to be in an inflammatory state?

Calorie scale

No matter what the caloric count is, the following foods cannot be fully digested and will end up getting stored as toxic waste.

Waste = Weight

  • Commercially prepared, processed foods
  • All sodas (including diet)
  • All frozen lean-style diets
  • All manufactured low-carb/calorie weight loss systems
  • Flavor additives to water –contain artificial sweeteners, sugars, dyes etc.
  • Heavy, creamy foods
  • Dairy from cows
  • Precooked foods
  • Sugar free desserts

It’s enough that we are bombarded with toxins on a daily basis. So why keep poisoning and congesting your body with processed foods,  that are hard to digest and eliminate? This will put a huge burden on your system, slowing it down and making it susceptible to disease. Ever heard of the term “Auto-Intoxication”?

I hope you never fall into the trap of thinking that eating foods that are “low-fat” or “low calorie” will keep you leaner. Remember, that the most natural foods are recognizable to the body and can be broken down completely and utilized, meanwhile unnatural foods cannot be broken down and will contributed to the slowing of your metabolism, weight gain, congestion, toxic build up, and premature aging.

So what do we look for when choosing our foods?

Since different foods can have varying effects on our health and well-being, we want to choose foods that are easy to digest, keep us satisfied, balance our blood sugar, insulin, leptin and grehlin hormone levels, and also keep our metabolism burning at an optimal level. This includes foods that are low in the glycemic index, anti-inflammatory and are in their most natural state.

Choose foods based on color that comes from the earth.

Evoo & Vegs.

From best to worst, here is a quick reference of foods to choose**:

1.       Raw fruits and vegetables (if organic, even better) such as apples, melons, pineapples, coconuts, grapes, bananas, avocados, cucumbers, lettuce, tomatoes, spinach and other green leafy vegetables.

 2.       Low starch vegetables- lightly steamed such as zucchini, carrots, cauliflower, etc.(pretty much everything except for white potatoes, acorn & butternut squash, use sparingly).

 3.       Raw nuts and seeds such as almonds, pine nuts, sesame seeds, sunflower seeds, chia seeds, hemp seeds, macadamia nuts, and walnuts.

 4.       Cold pressed or stone-pressed plant oils, raw- olive oil, flax seed oil.

 5.       Cooked starchy vegetables- winter squash (acorn, butter nut & spaghetti), sweet potatoes, and yellow squash.

 6.       Raw unpasteurized dairy products, preferably from sheep or goat.

 7.       Whole grains- brown rice, oats millet, whole wheat, couscous.

 8.       Animal flesh -Fish and sea food-wild salmon, sardines, cod, grass fed, free range meat, hormone free.

9.       Natural Sweeteners only such as raw honey, agave and stevia.

 10.   Sweets- dark chocolate 70%+ and wine.

** You may also use the Anti-Inflammatory food pyramid as a guide.

Conclusion- lets not obsess over calories, and focus on eating healthy, natural foods that are low-glycemic and anti-inflammatory. By doing so, weight loss will just be a great side affect, and the pounds will drop effortlessly because it will balance your system so you will never have to struggle with your weight again. And if weight is not your issue, you will still feel full of vitality, energy and alive as your body is in a balanced state. This is optimal health. 


This article is copyrighted material written by the following author

Fernanda Santiago is a Health Professional, Weight Loss Coach, and Licensed Massage Therapist. She specializes in helping people achieve optimal wellness using alternative treatments. She helps people look and feel great from the inside out.  She is an Educator in Natural Health and wellness. Read more on her bio here.

Pumpkin Seeds

I love the autumn and since its now pumpkin season, why not enjoy some delicious pepitas?

pumpkin seeds 2

Not only are they a yummy snack, but they are very good for you. Here are some of its health benefits:

Pumpkin seeds are high in anti-oxidants, have anti-parasitic activity, and are anti-inflammatory. Pumpkin seeds promote the health of the kidneys and liver and helps to detoxify the body from top to bottom.

Pumpkin seeds are rich sources of both magnesium and L-Tryptophan, which is the precursor to Serotonin, and are a huge source of protein. 30% of pumpkin seed volume is made of protein. There are 12 grams of protein in a single cup of pumpkin seeds, which is approximately 25% of our daily requirement of protein. Minerals include iron, zinc, phosphorus, potassium, selenium, and magnesium, as well as the vitamins A, B, E, and K.  Squash seeds are also high in nutrients and may be used as well.

Here are some recipes to enjoy this delicious home- made snack.


  • Seed the pumpkin: Preheat the oven to 300 degrees F. Using a spoon, scrape the pulp and seeds out of your pumpkin into a bowl.
  • Clean the seeds: Separate the seeds from the stringy pulp, rinse the seeds in a colander under cold water, then shake dry. Don’t blot with paper towels; the seeds will stick.
  • Dry them: Spread the seeds in a single layer on an oiled baking sheet and roast 30 minutes to dry them out.
  • Add spices: Toss the seeds with olive oil, salt and your choice of spices (see below). Return to the oven and bake until crisp and golden, about 20 more minutes.

pumpkin seeds 3

 Spice Ideas:

  • Sweet & Salty- sprinkle with Cinnamon and Salt
  • Sweet- Toss with cinnamon and sugar
  • Spanish- Toss with smoked paprika; mix with slivered almonds after roasting.
  • Italian- Toss with grated Parmesan and dried oregano.
  • chili powder + lime juice
  • garlic salt
  • herbs de Provence (or Italian seasoning)
  • smoked paprika
  • cinnamon + chili powder


Heres another recipe…

Spiced Maple Pumpkin Seeds


1/4 cup butter

2 cups raw whole pumpkin seeds, washed and dried

1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
2 tablespoons maple syrup
Preheat oven to 350 degrees F (175 degrees C). Line a large baking sheet with parchment paper.

In a large skillet over medium-low heat, melt the butter, then stir in the seeds. Cook, stirring constantly, until the seeds turn slightly brown in color, about 10 minutes. Remove from heat. Drain off any excess butter, and stir in the cinnamon, nutmeg, and maple syrup until the seeds are thoroughly coated with spices. Spread the seeds out onto the prepared baking sheet.
Bake in the preheated oven until crisp and golden brown, stirring every 10 minutes, for 30 to 45 total minutes of baking time.

Pumpkin Energy Balls

pumpkin Energy Balls


  • 8 oz. (about 1 packed cup) chopped dates
  • 1/4 cup honey
  • 1/4 cup pumpkin puree
  • 1 Tbsp. chia seeds or hemp  seeds
  • 1 tsp. ground cinnamon, 1/2 tsp. ground ginger, 1/4 tsp. ground nutmeg (or  you may use Pumpkin Pie Spice as a replacement)
  • pinch of sal
  • 1 cup old-fashioned oats (dry, not cooked)
  • 1 cup toasted coconut flakes
  •  1 cup raw pumpkin seeds

In a food processor combine the dates, honey, pumpkin puree, chia (or hemp) seeds, the spices  and salt, and pulse until smooth and combined.

Transfer the mixture to a large bowl, and stir in the oats, coconut flakes and pumpkin seeds until evenly combined. Cover and refrigerate for at least 30 minutes. This will help the mixture to be easier to work with.

Shape the cooled mixture into your desired size of energy balls. You can also make bars by  lining a small baking pan with parchment paper, and press the mixture evenly into the pan, let it cool, and then cut into bars.

Store covered in the refrigerator for up to 2 weeks. (Storing them in the refrigerator especially helps them hold their shape.)


Need seasonings? Click here.        Buy Raw Pumpkin Seeds Here

Health Benefits of Chia Seeds


 About Chia

Chia plant had been cultivated by the Aztecs, Mayas, and other tribes for very long time. It was a staple food for them and historians considered it as an important plant and food source for Native Americans.

According to the National Nutrient Database for Standard Reference: 1 oz (28.35g) of Chia seeds contain 179mg of Calcium, 95mg of Magnesium, 115mg of Potassium, 9.8g of Fiber, 4.69g protein, and 0 Cholesterol.

It’s no wonder this ancient super seed has grown in popularity today. It has always been around and we can always keep learning about healthy super foods that we can incorporate in out diet!

Some even like to sprout their chia seeds and add to salads, sandwiches, ect.

For Sprouters click here








So what can we do to incorporate this super seed into our diets?

Add it to everything you can think of!

The seeds are tasteless so they won’t affect the flavor of your food, which makes them easy to integrate into your meals. They can be sprinkled whole on top of salads or toast or added milled to smoothies and made into desserts.


Here are some more of it’s benefits

High in Fiber

Fiber is associated with reducing inflammation, lowering cholesterol and regulating bowel function. Chia seeds are an Excellent source of fiber, with a whopping 10 grams in only 2 tablespoons.

While the American Dietetic Association recommends 20 to 35 grams of fiber each day, unfortunately the average American only gets 12 to 15 grams. With nearly 11 grams of fiber per ounce, chia delivers 42% of your recommended daily value of fiber in a single serving. Fiber is vital for all aspects of health, and is especially key for weight loss and digestion. Fiber helps slow digestion and makes you feel fuller by soaking up fluid and expanding in your digestive tract.


Weight Loss

Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive. The combination of protein, fiber and the gelling action of chia seeds when mixed with liquids all contribute to helping us feel full. Isn’t that great?!


Chia seeds are rich in antioxidants that help protect our body’s cells from free radicals, aging and cancer.

Gluten-Free, Vegetarian Protein Source

Chia seeds contain no gluten or grains. Therefore, all of the nutritional benefits of chia seeds can be obtained on a gluten-free diet. It is also high and protein and amino acids!


Can Be Digested Whole

Unlike flaxseeds, which are also high in omega-3 fatty acids, fiber and minerals, chia seeds do not need to be ground in order to absorb there nutrients.


Blood Sugar Regulation

Chia seeds can play an important role in regulating insulin levels. They can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.



Contributing to its super-seed status, ounce for ounce, chia seeds have more omega-3 fatty acids than salmon! Chia is one of the most concentrated sources of omega-3 in any food. It also contains high amounts of omega-6. Everyone needs to consume high amounts of these essential fatty acids in their diet, because these EFAs build new cells and regulate various processes of the body, but our bodies cannot make them internally. They also support heart health, help in controlling arthritis, osteoporosis, age related dementia, fatigue, inflammation, lowers cholesterol, etc. Another bonus: contributes to beautiful skin, hair and nails.

Where to buy chia











Chia Tropical Pudding

This is the closest Raw Version of  tapioca pudding I have ever found or made.

Minutes to Prepare: 30 Number of Servings: 1

IngredientsChia pudding

1 Tbsp chia seeds

1 medium banana

1/2 cup of fresh diced pineapple

1/4 cup of water


Coconut Flakes unsweetened


In a blender blend banana and water.

Pour blended mixture into a dessert container or bowl. Add chopped pineapple.

Stir in 1 Tbsp of chia seeds. Mix very well.

Pop into refrigerator to set up.The longer you let it set up the better it tastes.

I generally let it refrigerate over night.

Mango dream chia pudding

1 cup almond milk

1 cup mango chunks

1 banana ( I used frozen)

1 tablespoon chia seeds

In a blender add almond milk, mango chunks, and banana. Blend until smooth, add chia seeds and pulse to combine. Pour into serving glass or bowl immediately, chia pudding will thicken. Serve immediately or keep refrigerated.


TLS-Chia Protein Power balls

IngredientsChia protein balls

1/2 cup chia seeds

4 tablespoons almond butter

3 tablespoons TLS Whey protein powder– Vanilla

3 tablespoons Raw cocoa powder

1/8 teaspoon sea salt

2 tablespoons agave nectar (or honey)

1 tablespoon coconut oil

1/4 cup shredded coconut (unsweetened)

1/2 teaspoon vanilla extract

1/2 teaspoon almond extract

1/4 cup shredded coconut  (unsweetened, for rolling)


Mix all the ingredients together. Roll into 1 1/2 ” balls and roll in shredded coconut. Refrigerate until ready to eat. You could also press the mixture into a baking pan (roughly 8×8) and sprinkle the extra coconut on top.


 Homemade Energy Gel

Istead of using those sugar packed, artificial gels or chews, why not try something natural that works?

Here’s a healthier variation: Add a couple tablespoons of chia seeds to a cup of coconut water. Let sit for about ten minutes and you’ll have an incredible energy gel! Coconut water is full of electrolytes!







Buy Coconut water here


Berrylove: Berry Chia Pudding

chia berry pudding

Author: Jackie @ Vegan Yack Attack       Prep time:  5 mins      Total time:  1 hour 5 mins

Recipe type: Breakfast, Healthy Snack     Cook time:  60 mins    Serves: 1

This simple and easy chia seed pudding is chock full of berries, and not much else. Try it out for a delicious and healthy breakfast.


  • 1 Cup Strawberries, Trimmed & Chopped
  • ¾ Cup Blueberries
  • ¼ Cup Water (or half water/half Lemon Juice)
  • 2 Medjool Dates, Pitted
  • 2½ Tbsp. Chia Seeds


  1. In a high-speed blender, puree berries, water and dates until completely smooth.
  2. Place berry puree in a jar or small bowl, stir the chia seeds in until combined evenly.
  3. Let the mixture set in the refrigerator for at least an hour (overnight is usually the easiest).
  4. Give it another stir before eating, serve chilled.

Chia Vinegerette 

Add this to a salad:

Soak chia in water for 2 hours until it gels. Whisk together honey, lemon juice, apple juice, and chia gel.


Are You Getting Enough Protein in your Diet?

You do not have to eat meat all day long to get protein into your system. Combining a variety of healthy foods into our diet is very beneficial.

Protein is essential for growth and development.  It provides the body with energy, and it’s needed for the manufacture of hormones, antibodies, enzymes, and tissues.

Women usually do not consume enough protein rich food in there diet. Keep this in mind: If you do consume enough protein, it will help keep your body toned, and not sag.

As for  weight loss benefits, experts advise aiming for around 120 grams of protein a day.

 If you want to increase your protein intake, do it slowly over the course of a week.Below are some vegetarian choices:

Vegaterain Protein


Here is a guide you can use to keep track of your protein consumption:

Beans, Nuts, Seeds

1 cup garbanzo beans 14.5 grams

1 cup pinto beans 12 grams

1 cup refried beans 15.5 grams

1 cup soybeans 28 grams

1 oz. cashews 4.4 grams

1 oz. peanuts 6.5 grams

1 oz. sesame seeds 6.5 grams

1 oz. pistachios 5.8 grams

1 cup tofu 22 grams

1 cup lentils 18 grams


1 cup yogurt 13 grams

1 oz cheddar cheese 7.1 grams

1 egg 6 grams

1 cup cottage cheese 10 grams


Fruits and Vegetables

1 avocado 10 grams

1 cup broccoli 5 grams

1 cup spinach 5 grams

1 cup peas 9 grams

1 medium artichoke 4 grams

1 cup asparagus 5 grams

1 cup beet greens 3 grams

1 cup Edamame 17 grams

To add extra quality Protein to supplement into your diet you may try the TLS Whey Protein Shake. It is free of rBGH (bovine growth hormone, and contains no artificial flavors or preservatives.

TLS protein shake comparison