Have you tried chia seeds yet?  Chia seeds are definitely one of the items I keep on hand in my stockpile of superfoods.  I try to work them into my everyday meal plan.

Chia seeds are a whole grain food, rich in omega-3 fatty acids, antioxidants, calcium, vitamins, and minerals.  They are a good source of protein and fiber.  These tiny seeds can absorb about 10 – 12 times their weight in water.  If you soak them in water until they form a gel-like texture, you can add them to your favorite beverage to provide extra hydration on days when you plan to be out in the heat.  It does give your water a little bit of texture but nothing you actually have to chew!

You can eat chia seeds raw but soaking them makes the nutrients more accessible and they are easier to digest.  Check out this link for more information on chia seeds:   Dr Axe Chia Seed Benefits

A few yummy ways to make chia seeds a part of your daily diet:

Chia Yogurt:

  • 1 cup plain non-fat Greek yogurt
  • 1 Tbsp. 100 % maple syrup or raw honey
  • 1 – 2 Tbsp. chia seeds
  • 1 tsp. vanilla

Mix all ingredients together and refrigerate overnight.  I eat chia yogurt with chopped fruit and top it with nuts or granola.


Chia Coconut-Lime Hydration Drink:

  • 1 Tbsp. Chia Seeds + 1/3 cup water
  • 1 cup filtered water, or milk if you are making this a recovery drink.
  • 1 Tbsp. honey
  • 1 cup Coconut Water
  • pinch of Sea Salt
  • juice of one lime
  • 3 or 4 fresh mint leaves
  • 3 to 5 ice cubes

Soak 1 Tbsp. chia seeds in 1/3 cup water for at least an hour or overnight to make a chia gel (I put mine in a jar so I can shake occasionally to break up clumps of chia).  After the seeds have soaked, warm the 1 cup filtered water or milk, (I use the water if I’m going to use this as a pre-run hydration drink and I use the milk if I’m going to drink it post-run for recovery) just enough to allow the honey to blend in easily.  When the honey is thoroughly blended into the milk, pour into blender along with the chia gel, 1 cup coconut water, lime juice, mint leaves and a pinch of sea salt.   Add ice cubes and blend until slushy.