Thursday, 4 May 2023

This 1 food can make any meal more filling

May 4, 2023 | VIEW IN BROWSER

Looking to add a kick of filling fiber and protein to your meals? Chia seeds are a tiny superfood that can be added to almost any recipe, from smoothies to burgers. Plus, we're speeding things up with your first interval walk of the month!

Walking Challenge

Today's Workout

Today's workout is a 20-minute speed-it-up walk.

We'll speed things up slowly and mindfully:

First, clock yourself at a normal pace for 4 minutes.
Then speed up and walk briskly for 4 minutes.
Alternate for 20 minutes total.

If this starts to get easy, quicken your pace or increase the amount of time you spend walking briskly. Or, if you don't like keeping track of time, keep track by blocks or mileage. After 4 blocks of regular pacing, speed up for 4 blocks.

GET THE WORKOUT >

Need a break from this month's challenge?

Click here to snooze this section until next month. 😴

Your Meal Plan

Today's Plan

Making meatballs with ground chicken instead of ground beef reduces saturated fat — the kind that can raise your risk of harmful LDL cholesterol. Add these Baked Chicken and Ricotta Meatballs with Broccolini to your favorite tomato sauce, to broth for a quick soup with some leafy greens, or eat on a bowl of spinach or grains with a little lemon juice, olive oil and a sprinkle of Parmesan for good measure.

Here's your meal plan for today:

Breakfast: Pumpkin Overnight Oats with Greek Yogurt
Lunch: Chicken Quinoa Salad
Dinner: Baked Chicken and Ricotta Meatballs with Broccolini

See something you don't like? Swap it with another recipe in your weekly plan.

GET THE MEAL PLAN >

Making Space for Mindfulness

Yes, I have alopecia. Giving up my wig felt like freedom

I used to run marathons in wigs — and after the London Marathon, a recent comment on my social media reminded me why I did. But then I remembered why I took the wig off in the first place.

One Small Thing

Real ways to make a difference in your life, one small thing at a time.

What are the health benefits of chia seeds?

Chia seeds may seem like a trendy ingredient, but they have long been used as a superfood, prized by the Aztecs and Maya for their ability to provide long-lasting energy.

There's a reason why so many health and nutrition pros keep chia seeds on hand. They're a good source of protein, high in fiber and gluten-free. Plus, they're rich in alpha linolenic acid (ALA), a type of plant-based omega-3 fatty acid that has anti-inflammatory benefits.

The seeds can absorb up to 10 times their weight in water. This means that when you eat chia pudding or chia gel, you're also getting the liquid they absorbed along with it!

Try these 5 delicious chia seed recipes.

READ THE ARTICLE >

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