Just 2 tablespoons (30 grams) contain 10 grams of fiber, 5 grams of protein, and 138 calories (1).
They're a great source of omega-3 fatty acids and some minerals essential for bone health, including calcium, phosphorus, and magnesium.
Chia seeds are also flavorless, making them easy to add to many foods and recipes.
Here are 35 fun ways to eat chia seeds.
1. Chia Water
One of the simplest ways to include chia seeds in your diet is to add them to water.
To make chia water, soak 1/4 cup (40 grams) of chia seeds in 4 cups (1 liter) of water for 20–30 minutes.
To give your drink some flavor, you can add chopped fruit or squeeze in a lemon, lime, or orange.
2. Juice-Soaked Chia
Water isn't the only liquid you can soak these seeds in.
Add 1/4 cup (40 grams) of chia seeds to 4 cups (1 liter) of fruit juice and soak for 30 minutes to make a drink that's full of fiber and minerals.
This recipe gives you several servings of juice. Just make sure to keep your intake moderate, as fruit juice contains lots of sugar.
3. Chia Pudding
You can make chia pudding as you would chia water. For a thicker, pudding-like texture, add more seeds and let the mixture soak longer.
You can make this treat with juice or milk, including flavorings like vanilla and cocoa.
Chia pudding makes a delicious dish that can be eaten for breakfast or as a dessert. If you don't like the seeds' texture, try blending it to give it a smoother finish.
4. Chia in Smoothies
If you want to make your smoothie even more nutritious, consider adding chia seeds.
You can use chia in almost any smoothie by soaking them to make a gel before adding.
5. Raw Chia Toppings
Although many people prefer to soak chia seeds, you can eat them raw, too.
Try grinding and sprinkling them on your smoothie or oatmeal.
6. Chia Cereal
To try something a little different for breakfast, you could swap your usual cereal for chia cereal.
To make it, soak the seeds overnight in milk (or a milk substitute like almond milk) and top with nuts, fruit, or spices like cinnamon. You can also use mashed banana and vanilla extract to make a delicious morning treat.
7. Chia Truffles
If you're often in a hurry, you can use chia seeds to make a great on-the-go snack.
For a quick and easy no-bake snack, try chia truffles that combine dates, cocoa, and oats.
8. In a Stir-Fry
You can also add chia seeds to savory dishes like stir-fries. Just add a tablespoon (15 grams) of seeds and mix.
9. Added to a Salad
Chia seeds can be sprinkled on your salad to give it some texture and a healthy boost. Simply mix them in and add your favorite salad vegetables.
10. In Salad Dressing
You can also add chia seeds to your salad dressing.
Commercially prepared salad dressings are often loaded with sugar. Making your own dressing can be a much healthier alternative.
11. Baked in Bread
It's possible to add chia seeds to many recipes, including bread. For example, you can try a homemade buckwheat bread that's healthy and flavorful.
12. As a Crispy Crumb Coating for Meat or Fish
Another fun way to use chia seeds is as a coating for meat or fish.
Ground into a fine powder, the seeds can be mixed with your usual breadcrumb coating or used to substitute it altogether, depending on your preference.
13. Baked in Cakes
Cakes are usually high in fat and sugar. However, chia seeds can help improve their nutritional profiles.
Adding them to your cake mix will boost the fiber, protein, and omega-3 content.
14. Mixed With Other Grains
f you don't like the gooey texture of soaked chia seeds, you can mix them with other grains.
You don't need a fancy recipe. Simply stir 1 tablespoon (15 grams) of seeds into a cup (180 grams) of rice or quinoa.
15. In Breakfast Bars
Breakfast bars can be very high in sugar. In fact, some contain as much sugar as a candy bar.
However, making your own with chia is quite easy. Just be sure to cut back on the sugar content.
16. In Pancakes
If you like this fluffy breakfast food, you could try adding chia seeds to your pancake mix.
17. In Jam
Chia seeds can absorb 10 times their dry weight in water, which makes them a great substitute for pectin in jam.
Pectin is quite bitter, so substituting pectin with chia seeds means that your jam won't need a lot of added sugar to make it taste sweet.
Better yet, chia jam is much easier to make than traditional jam. Try adding blueberries and honey — and skipping the refined sugar.
18. Baked in Cookies
If you love cookies, chia seeds can give your cookie recipe a nutritional boost.
Both oatmeal and chocolate chip cookies are good options.
19. Chia Protein Bars
Like breakfast bars, many commercially prepared protein bars can be high in refined sugar and taste more like a candy bar than a healthy snack.
Homemade chia-based protein bars are a healthy alternative to prepackaged ones.
20. In Soup or Gravy
Chia seeds can be a great replacement for flour when thickening stews or gravies.
Simply soak the seeds to form a gel and mix it in to add thickness.
21. As an Egg Substitute
If you avoid eggs, keep in mind that chia seeds make a fantastic substitute in recipes.
To substitute for 1 egg, soak 1 tablespoon (15 grams) of chia seeds in 3 tablespoons (45 ml) of water.
22. Added to Dips
Chia seeds are a versatile ingredient and easily mixed into any dip.
You can add them into homemade dip recipes or stir them into your favorite store-bought version.
23. Baked in Homemade Muffins
Muffins are often eaten for breakfast or dessert, depending on their ingredients.
Notably, chia seeds can be added to both savory and sweet versions of this baked good.
24. In Oatmeal
Adding chia seeds to oatmeal requires very little effort.
Simply prepare your oatmeal and stir in 1 tablespoon (15 grams) of whole or ground seeds.
25. In Yogurt
Chia seeds can make a great yogurt topping.
If you like a bit of texture, sprinkle them on top whole. If you want to avoid the crunch, mix in ground seeds.
26. To Make Crackers
Adding seeds to crackers isn't a new idea. In fact, many crackers contain seeds to give them extra texture and crunch.
Adding chia seeds to your crackers is a good way to include them in your diet.
27. As a Thickener for Homemade Burgers and Meatballs
If you use eggs or breadcrumbs to bind and thicken meatballs and burgers, you could try chia seeds instead.
Use 2 tablespoons (30 grams) of seeds per pound (455 grams) of meat in your usual meatball recipe.
28. As a Homemade Energy Gel
Athletes looking for a homemade alternative to commercially produced energy gels could consider using chia.
You can buy chia gels online or make your own.
29. Added to Tea
Adding chia seeds to drinks is an easy way to include them in your diet.
Add 1 teaspoon (5 grams) into your tea and let them soak for a short time. They may float at first but should eventually sink.
30. To Make Tortillas
Soft tortillas can be eaten with a variety of fillings and are a delicious way to enjoy chia seeds.
You can make your own or purchase them pre-made.
31. In Ice Cream or Ice Cream Pops
Chia seeds can also be added to your favorite treats, such as ice cream.
You can blend and freeze chia puddings to make a smooth ice cream or freeze them on sticks for a dairy-free alternative.
32. To Make a Pizza Base
Chia seeds can be used to make a high-fiber, slightly crunchy pizza crust. Simply make a chia-based dough and add your toppings.
33. To Make Falafel
Falafel with chia can be especially enjoyable for vegans and vegetarians. You can combine them with a variety of vegetables for flavor.
34. In Homemade Granola
Making granola is simple. You can use any mixture of seeds, nuts, and oats you like.
If you don't have time to make your own, plenty of commercial granolas include chia.
35. In Homemade Lemonade
Another interesting way to consume chia seeds is in homemade lemonade.
Soak 1.5 tablespoons (20 grams) of seeds in 2 cups (480 ml) of cold water for a half hour. Then add the juice from 1 lemon and a sweetener of your choice.
You can also experiment with adding extra flavors like cucumber and watermelon.
The Bottom Line
Chia seeds are a versatile and tasty ingredient.
They can be added to numerous foods and recipes for a boost of protein, antioxidants, and fiber.
If you're interested in including these seeds in your diet, try out one of the various options above.
Reposted with permission from our media associate Healthline.
By Bill Sullivan
Black licorice may look and taste like an innocent treat, but this candy has a dark side. On Sept. 23, 2020, it was reported that black licorice was the culprit in the death of a 54-year-old man in Massachusetts. How could this be? Overdosing on licorice sounds more like a twisted tale than a plausible fact.
The Root of the Problem<p>The unfortunate man who recently succumbed to excessive black licorice consumption is not alone. There are a smattering of similar case reports in medical journals, in which patients experience <a href="https://pubmed.ncbi.nlm.nih.gov/26380428/" target="_blank" rel="noopener noreferrer">hypertension crisis</a>, <a href="https://doi.org/10.5414/cn107011" target="_blank" rel="noopener noreferrer">muscle breakdown</a> or even death. Adverse reactions are most frequently seen in people over the age of 40 who are eating far more black licorice than the average person. In addition, they are usually consuming the product for prolonged periods of time. <a href="https://doi.org/10.1056/NEJMcpc2002420" target="_blank" rel="noopener noreferrer">In the most recent case</a>, the Massachusetts man had been eating a bag and a half of black licorice every day for three weeks.</p><p>Licorice is a flowering plant native to parts of Europe and Asia. Its scientific name, <em>Glycyrrhiza</em>, is derived from the Greek words "glykos" (sweet) and "rhiza" (root). The aromatic and sweet extract from its root has long been used as an herbal remedy for a wide variety of health maladies, from heartburn and stomach issues to sore throats and cough. However, there is <a href="https://www.fda.gov/consumers/consumer-updates/black-licorice-trick-or-treat" target="_blank">insufficient evidence to support that licorice is effective in treating any medical condition</a>.</p><p>Glycyrrhizin (also called glycyrrhizic acid) is the chemical in black licorice that gives the candy its signature flavor, but it also leads to its toxic effects.</p><p>Glycyrrhizin mimics the hormone <a href="https://www.yourhormones.info/hormones/aldosterone/" target="_blank">aldosterone</a>, which is made by the adrenal glands when the body needs to retain sodium and excrete potassium. Sodium and potassium work together as a kind of cellular battery that drives communication between nerves and the contraction of muscles. Too much glycyrrhizin upsets the balance of these electrolytes, which can raise blood pressure and disturb the heart's rhythm. Other symptoms of excessive licorice intake include swelling, muscle pain, numbness and headache. Examination of the man who died from consuming too much licorice revealed that he had <a href="https://doi.org/10.1056/NEJMcpc2002420" target="_blank" rel="noopener noreferrer">dangerously low levels of potassium, consistent with glycyrrhizin toxicity.</a></p><p><a href="https://doi.org/10.1056/NEJMcpc2002420" target="_blank" rel="noopener noreferrer"></a>It should be noted that a number of licorice-based foods do not contain real licorice, but use a flavoring substitute called anise oil, which does not pose the dangers discussed here. In addition, despite its name, <a href="https://www.livestrong.com/article/537724-black-licorice-vs-red-licorice/" target="_blank">red licorice rarely contains licorice extract</a>. Instead, red licorice is infused with chemicals that impart its cherry or strawberry flavor.</p><p>Products that contain real licorice are usually labeled as such, and list licorice extract or glycyrrhizic acid among the ingredients. Be advised that some products, such as black jelly beans or Good & Plenty, are mixtures of different candies that contain both anise oil and licorice extract.</p>
Hidden Dangers That Increase Risk<p>Glycyrrhizin has the distinct licorice flavor and is <a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=19&contentid=Licorice" target="_blank">50 times sweeter than sugar</a> and has been used in other types of candy, soft drinks, tea, Belgian beers, throat lozenges and tobacco. This can make it challenging to keep track of how much glycyrrhizin has been consumed, and a combination of these products could trigger adverse effects.</p><p>Some people take dietary or health supplements that already contain licorice, which increases the risk of toxic effects from eating black licorice candy. Certain medications such as <a href="https://doi.org/10.5414/cn107011" target="_blank">hydrochlorothiazide</a> are diuretics that cause increased urination, which can lower potassium levels in the body. Glycyrrhizin also lowers potassium levels, further disrupting the balance of electrolytes, which can produce muscle cramps and irregular heart rhythms.</p><p>People with certain preexisting conditions are more susceptible to black licorice overdose.</p><p>For example, patients who already have low potassium levels (hypokalemia), high blood pressure or heart arrhythmia are likely to have greater sensitivity to the effects of excessive licorice. Those with liver or kidney deficiencies will also retain glycyrrhizin in their bloodstream for longer times, increasing their risk of experiencing its adverse effects.</p>
What to Do?<p>If you're a fan of black licorice, there is no need to ban it from your pantry. Eaten in small quantities from time to time, licorice poses no significant threat to otherwise healthy adults and children. But it is advisable to monitor your intake.</p><p>With Halloween approaching, be sure to remind your kids that candy is a "<a href="https://www.heart.org/idc/groups/heart-public/@wcm/@global/documents/downloadable/ucm_305557.pdf" target="_blank">sometimes food</a>," especially the black licorice. The <a href="https://www.fda.gov/consumers/consumer-updates/black-licorice-trick-or-treat" target="_blank" rel="noopener noreferrer">FDA has issued warnings</a> about the rare but serious effects of too much black licorice, advising that people avoid eating more than two ounces of black licorice a day for two weeks or longer. The agency states that if you have been eating a lot of black licorice and experience an irregular heart rhythm or muscle weakness, stop eating it immediately and contact your health care provider.</p><p>Some scientists have further cautioned against the routine use of licorice in the form of a dietary supplement or tea for its alleged health benefits. A <a href="https://doi.org/10.1177/2042018812454322" target="_blank" rel="noopener noreferrer">review article from 2012</a> warned that "the daily consumption of licorice is never justified because its benefits are minor compared to the adverse outcomes of chronic consumption."</p>
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Material Revolutions: Shirts Made from Shellfish, Biodegradable Rum Bottles and Reusable Fast Food Containers
In the age of consumption, sustainability innovations can help shift cultural habits and protect dwindling natural resources. Improvements in source materials, product durability and end-of-life disposal procedures can create consumer products that are better for the Earth throughout their lifecycles. Three recent advancements hope to make a difference.
1. Allbirds Shirts Made From Shellfish<p>Sustainable sneaker start-up <a href="https://www.allbirds.com/pages/apparel" target="_blank">Allbirds</a> is known for its thoughtfulness for consumers and the environment. The four-year-old shoe company has become hugely popular by creating comfortable shoes made from responsibly sourced materials like tencel and wool, reported <a href="https://www.fastcompany.com/90565358/allbirds-new-clothing-line-includes-t-shirts-made-from-discarded-crab-shells" target="_blank">Fast Company</a>.</p><p>Recently, Allbirds launched its debut apparel line with garments for men and women made with eco-friendly materials that have a low carbon footprint, the report said.</p><p>Introduced along with the line is a new t-shirt material called "TrinoXO," which is made from wool and discarded snow crab shells from Canada's seafood industry, reported <a href="https://www.cnbc.com/2020/10/20/sustainable-sneaker-start-up-allbirds-is-selling-sweaters-t-shirts.html" target="_blank">CNBC</a> and <a href="https://www.cnn.com/2020/10/20/business/allbirds-sustainable-apparel/index.html" rel="noopener noreferrer" target="_blank">CNN</a>. The shells are the "number two discarded resource on earth," Allbirds claims, reported <a href="https://www.menshealth.com/style/a34427585/allbirds-apparel-clothing-line-review/" rel="noopener noreferrer" target="_blank">Men's Health</a>.</p><p>"Discarded material is the holy grail when it comes to sustainable fibers," Jad Finck, Allbirds head of innovation and sustainability, told Fast Company. "It's far better for the environment than getting raw materials from scratch."</p><p>The shells have antimicrobial properties that keep clothes fresh even after hours of wear, without the need to add "extractive" materials like zinc or silver, Men's Health reported. This allows for longer periods of wear between washes, reducing clothes' environmental footprint.</p><p>"We knew we wanted to be a real brand, and had this vision that we'd be an innovation company first, and a product company second," co-founder Joey Zwillinger told <a href="https://www.vogue.com/article/allbirds-launches-clothing" rel="noopener noreferrer" target="_blank">Vogue</a>. "And our products would solve problems for people in a natural way, and show the world that you don't have to compromise on the planet for amazing products."</p>
2. Bacardi Biodegradable Rum Bottles<p>By 2023, <a href="https://www.bacardi.com/us/en/" target="_blank">Bacardi</a> rum will be sold in 100% biodegradable bottles, <a href="https://www.businesswire.com/news/home/20201021005281/en/Bacardi-First-in-Fight-Against-Plastic-Pollution-With-100-Biodegradable-Spirits-Bottle" target="_blank">Business Wire</a> reported.</p><p>The alcohol giant is collaborating with Danimer Scientific, a leading developer of biodegradable products, to create the new bottles using the natural oils of plant seeds such as palm, canola and soy, the report said.</p><p>According to <a href="https://sports.yahoo.com/bacardi-to-make-100-biodegradable-spirits-bottle-124436841.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAE1Wl8ONNdph3ID8reylzGM8dbX575Mk96Jw6z3kHZaGjKCz_UgQgxH0Q1n3RNCzhOMBEZ7fAIf8iiOXLRtY9VVHNZsmb-w1VOJnGlzIbuwhmoBo_KOV4dba8FoWrkgmmwwCyQZnRoTL0Uda6HQ4pE5ewGWh2pwQzjS3gKAe1ynm" target="_blank">Yahoo Finance UK</a>, the new bottle will biodegrade in a wide range of environments, including compost, soil, freshwater and seawater. After 18 months, the bottle will disappear completely without leaving microplastics.</p><p>"Nodax PHA is one of the most promising eco-friendly materials in the world today because it delivers the biodegradability that consumers demand without losing the quality feel they receive from traditional plastic," said Danimer Scientific chief marketing & sustainability officer Scott Tuten, reported <a href="https://www.thrillist.com/news/nation/bacardi-biodegradable-spirits-bottle-plastic-free-packaging" target="_blank" rel="noopener noreferrer">Thrillist</a>. "The material provides the best of both worlds, and we look forward to working with Bacardí and incorporating PHA into their iconic packaging."</p><p>Bacardi is also creating a sustainably sourced paper bottle, Yahoo reported.</p><p>The manufacturing of both new bottle types will save energy over petroleum-based plastic ones. Bacardi plans to share the technology with competitors to help in the global fight against <a href="https://www.ecowatch.com/tag/plastic-pollution" target="_self">plastic pollution</a>, and aims to be 100% plastic-free by 2030, reported Thrillist.</p>
3. Burger King Reusable Fast Food Containers<p>Fast food giant <a href="https://www.bk.com/" target="_blank">Burger King</a> plans to launch reusable Whopper boxes and soda cups by next year. Partnering with TerraCycle's zero-waste packaging division Loop, Burger King will nudge customers to return the specialized packaging for hygienic washing and reuse, similar to how milk bottles used to be returned, reported <a href="https://www.marketwatch.com/story/can-burger-kings-reusable-packaging-change-fast-food-forever-11603392581" target="_blank">MarketWatch</a>.</p><p>"During COVID, we have seen the environmental impact of <a href="https://www.ecowatch.com/air-pollution-food-delivery-plastic-waste-2648454324.html" target="_self">increased takeaway ordering</a>, which makes this initiative by Burger King all the more important," said Tom Szaky, TerraCycle and Loop CEO, according to MarketWatch.</p><p>Customers who don't feel comfortable can opt-out of the service, <a href="https://www.abc10.com/article/entertainment/television/programs/the-buzz-burger-king-to-test-reusable-packaging-in-2021/77-f01f1b70-05b7-436d-9971-a7dd6081249b" target="_blank">ABC News</a> reported. Those who are willing to try will be charged a small deposit upon purchase, and when the packaging is returned, they will receive a refund, reported <a href="https://www.cnn.com/2020/10/22/business/burger-king-reusable-packaging-sustainability/index.html" rel="noopener noreferrer" target="_blank">CNN</a>.</p><p>Burger King and TerraCycle are aiming for a container that can be used at least 100 times, reported <a href="https://www.fastcompany.com/90566995/burger-kings-new-whopper-packaging-isnt-greasy-cardboard-its-reusable" rel="noopener noreferrer" target="_blank">Fast Company</a>.</p><p>"The benefit is, you're able to serve your guests without having to create that single-use item in the first place," Matt Banton, global head of innovation and sustainability at Burger King, told <a href="https://www.fastcompany.com/90566995/burger-kings-new-whopper-packaging-isnt-greasy-cardboard-its-reusable" rel="noopener noreferrer" target="_blank">Fast Company</a>. "This product is durable enough to go through the system multiple times, so it's ultimately reducing our environmental impact, and minimizing the amount of single-use packaging that we have to produce as well."</p><p>Burger King has also committed to sourcing 100% of its customer packaging from renewable, recycled or certified outlets, and recycling all customer packaging at its restaurants in the United States and Canada by 2025, reported CNN.</p>
There are many different CBD oil brands in today's market. But, figuring out which brand is the best and which brand has the strongest oil might feel challenging and confusing. Our simple guide to the strongest CBD oils will point you in the right direction.
The ghoulishly named ogre-faced spider can "hear" with its legs and use that ability to catch insects flying behind it, the study published in Current Biology Thursday concluded.
"Spiders are sensitive to airborne sound," Cornell professor emeritus Dr. Charles Walcott, who was not involved with the study, told the Cornell Chronicle. "That's the big message really."
The net-casting, ogre-faced spider (Deinopis spinosa) has a unique hunting strategy, as study coauthor Cornell University postdoctoral researcher Jay Stafstrom explained in a video.
They hunt only at night using a special kind of web: an A-shaped frame made from non-sticky silk that supports a fuzzy rectangle that they hold with their front forelegs and use to trap prey.
They do this in two ways. In a maneuver called a "forward strike," they pounce down on prey moving beneath them on the ground. This is enabled by their large eyes — the biggest of any spider. These eyes give them 2,000 times the night vision that we have, Science explained.
But the spiders can also perform a move called the "backward strike," Stafstrom explained, in which they reach their legs behind them and catch insects flying through the air.
"So here comes a flying bug and somehow the spider gets information on the sound direction and its distance. The spiders time the 200-millisecond leap if the fly is within its capture zone – much like an over-the-shoulder catch. The spider gets its prey. They're accurate," coauthor Ronald Hoy, the D & D Joslovitz Merksamer Professor in the Department of Neurobiology and Behavior in the College of Arts and Sciences, told the Cornell Chronicle.
What the researchers wanted to understand was how the spiders could tell what was moving behind them when they have no ears.
It isn't a question of peripheral vision. In a 2016 study, the same team blindfolded the spiders and sent them out to hunt, Science explained. This prevented the spiders from making their forward strikes, but they were still able to catch prey using the backwards strike. The researchers thought the spiders were "hearing" their prey with the sensors on the tips of their legs. All spiders have these sensors, but scientists had previously thought they were only able to detect vibrations through surfaces, not sounds in the air.
To test how well the ogre-faced spiders could actually hear, the researchers conducted a two-part experiment.
First, they inserted electrodes into removed spider legs and into the brains of intact spiders. They put the spiders and the legs into a vibration-proof booth and played sounds from two meters (approximately 6.5 feet) away. The spiders and the legs responded to sounds from 100 hertz to 10,000 hertz.
Next, they played the five sounds that had triggered the biggest response to 25 spiders in the wild and 51 spiders in the lab. More than half the spiders did the "backward strike" move when they heard sounds that have a lower frequency similar to insect wing beats. When the higher frequency sounds were played, the spiders did not move. This suggests the higher frequencies may mimic the sounds of predators like birds.
University of Cincinnati spider behavioral ecologist George Uetz told Science that the results were a "surprise" that indicated science has much to learn about spiders as a whole. Because all spiders have these receptors on their legs, it is possible that all spiders can hear. This theory was first put forward by Walcott 60 years ago, but was dismissed at the time, according to the Cornell Chronicle. But studies of other spiders have turned up further evidence since. A 2016 study found that a kind of jumping spider can pick up sonic vibrations in the air.
"We don't know diddly about spiders," Uetz told Science. "They are much more complex than people ever thought they were."
Learning more provides scientists with an opportunity to study their sensory abilities in order to improve technology like bio-sensors, directional microphones and visual processing algorithms, Stafstrom told CNN.
"The point is any understudied, underappreciated group has fascinating lives, even a yucky spider, and we can learn something from it," he told CNN.
In 'Road Map for a More Sustainable Future,' NY Regulator Tells Banks to Consider Climate Risks in Planning
By Brett Wilkins
Regulators in New York state announced Thursday that banks and other financial services companies are expected to plan and prepare for risks posed by the climate crisis.