Is the Chia Seed
Challenge Worth It?
If you’ve spent time on TikTok or Instagram, you may have seen people trying the 30-day chia seed challenge. It’s gotten a lot of attention, but is it actually good for you? Let’s look at the facts before you give it a try.
Ana Sofia’s Plan for a
Healthy Cut and Pregnancy
To make healthy eating easier, Ana Sofia found ways to plan ahead:
- ✓ She cooked lentils and beans in her slow cooker and kept them ready to eat.
- ✓ She used her WIC milk benefits to buy Greek yogurt and made overnight oats for work snacks.
- ✓ She chopped onions and garlic on weekends and froze them to use later.
- ✓ She switched from white bread and low-fiber cereals to whole grain and oat-based options using her WIC benefits.
- ✓ She used her fruit and vegetable benefits to buy colorful produce like berries, apples, kale, broccoli, and sweet potatoes.
A Few Words of Caution
Never eat dry chia seeds
Chia seeds absorb water up to 12× their weight. Eating them dry can cause choking or intestinal blockage.
It can be healthy, but it doesn’t provide complete nutrition.
People with conditions like IBD should be cautious with added fiber.
One tablespoon has about 5g of fiber. Too much too fast can cause bloating or pain.
HERE'S WHAT CHIA SEEDS MAY DO FOR YOUR HEALTH:
Help control blood sugar.
The fiber in chia seeds slows down digestion, which can help prevent blood sugar spikes. (If you take insulin or medicine for blood sugar, check with your doctor first.)
Help you feel full longer.
Lower blood pressure.
Support a healthy gut.
Support mental health and pregnancy.
Help with weight management and inflammation.
HERE'S ANOTHER SIMPLE RECIPE USING CHIA SEEDS:
Chia Pudding
Blood Pressure and Women
About 1 in 10 women ages 20-44 have high blood pressure, and about 40% of these women don’t have it under control. This can be very dangerous for a mom and baby during pregnancy.
Gestational Hypertension (high blood pressure during pregnancy) is:
- Diagnosed after 20 weeks of pregnancy
- When blood pressure is 140/90 or higher, checked at least twice, 4 or more hours apart.
Women with high blood pressure during pregnancy should:
- Have their blood pressure checked 7-10 days after delivery (but many do not).
- Know that they are 6 times more likely to have a stroke during pregnancy.
It’s important to control blood pressure, especially before you get pregnant. If you’ve had high blood pressure in a past pregnancy, it’s important to keep checking and controlling it.
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Healthy Changes That Help
- Moderate activity includes: fast walking, bike-riding, water aerobics, mowing the lawn, and dancing.
- Vigorous activity includes: jogging or running, swimming laps, riding a bike fast or on hills, and playing basketball or tennis.
- Choose foods rich in potassium (bananas, beans, potatoes, yogurt, fish).
- Eat more calcium-rich foods (milk, yogurt, cheese, greens, soy milk).
- Add magnesium-rich foods (nuts, seeds, whole grains, spinach, beans).
- Cut back on sugary drinks, sweets, and foods high in unhealthy fats.
- Limit salt to 2,300 mg per day (less for kids). High-sodium foods include deli meats, sausage, canned foods, fast food, and instant meals. Check food labels:
✓ 5% DV or less = low sodium
✗ 20% DV or more = high sodium
- Extra weight makes your heart work harder and raises blood pressure.
- Even losing a small amount – like 5 to 10 pounds – can help bring your numbers down.
- Eating balanced meals, watching portion sizes, and staying active are healthy ways to reach and keep a good weight.
Instructions
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1. Preheat oven to 400°F with a rack in the center position. Lightly grease a large, rimmed baking sheet with cooking spray.
2. In a large bowl, toss the cauliflower florets with 2 tablespoons of olive oil, taco seasoning, and lime juice, then spread out on the rimmed baking sheet.
3. Roast in the oven for 30 minutes, or until cauliflower is tender with crispy edges.
4. While the cauliflower is roasting, prepare the creamed avocado. In a food processor or small blender, add the avocado, garlic, yogurt, salt, lime juice and cilantro. Blend until smooth.
5. Heat ½ teaspoon of the remaining oil in a large cast-iron or nonstick skillet over medium-high heat. Add one tortilla and cook until toasty and warmed, about 30 seconds per side. Repeat with the remaining tortillas, adding additional oil to the skillet for each, as needed. Wrap toasted tortillas in a clean kitchen towel to keep them warm.
6. Divide the roasted cauliflower between the tortillas. Top evenly with shredded cabbage and cilantro. Drizzle with creamed avocado and serve.
Ana Sofia's Plan for a Healthy Gut and Pregnancy
To make healthy eating easier, Ana Sofia found ways to plan ahead:
- She cooked lentils and beans in her slow cooker and kept them ready to eat.
- She used her WIC milk benefits to buy Greek yogurt and made overnight oats for work snacks.
- She chopped onions and garlic on weekends and froze them to use later.
- She switched from white bread and low-fiber cereals to whole grain oat-based options using her WIC benefits.
- She used her fruit and vegetable benefits to buy colorful produce like berries, apples, kale, broccoli, and sweet potatoes.
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Plan de Ana Sofía para un intestino y un embarazo sanos
- Cocinó lentejas y habichuelas en su olla de cocción lenta y los dejó listos para comer.
- Usó sus beneficios del WIC para la leche y compró yogur griego; preparó avena remojada para llevar al trabajo.
- Picó cebollas y ajo los fines de semana y los congeló para usarlos después.
- Cambió el pan blanco y los cereales bajos en fibra por opciones de granos integrales y de avena usando sus beneficios del WIC.
- Usó sus beneficios de frutas y vegetales para comprar productos coloridos como bayas, manzanas, col rizada, brócoli y camotes.
Are You at Risk?
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Risk Factors You Can't Change:
- Family history of high blood pressure
- Race/ethnicity
- Age
- Gender (men are at higher risk)
- Chronic kidney disease
- Obstructive Sleep Apnea (though it can be treated)
Risk Factors You Can Change:
- Smoking and secondhand smoke
- Diabetes
- Being overweight or obese
- High cholesterol
- Unhealthy diet (too much salt, not enough potassium)
- Drinking too much alcohol
- Not getting enough physical exercise
Help control blood sugar.
The fiber in chia seeds slows down digestion, which can help prevent blood sugar spikes. (If you take insulin or medicine for blood sugar, check with your doctor first.) The fiber in chia seeds slows down digestion, which can help prevent blood sugar spikes. (If you take insulin or medicine for blood sugar, check with your doctor first.) The fiber in chia seeds slows down digestion, which can help prevent blood sugar spikes. (If you take insulin or medicine for blood sugar, check with your doctor first.) The fiber in chia seeds slows down digestion, which can help prevent blood sugar spikes. (If you take insulin or medicine for blood sugar, check with your doctor first.)
Lower blood pressure.
Studies show chia seeds can help lower blood pressure, but they shouldn't replace medicine.
Support mental health and pregnancy.
The omega-3 fats and prebiotic fiber in chia seeds may lower the risk of depression, especially during pregnancy.
Help you feel full longer.
When chia seeds soak up liquid, they form a soft gel that fills your stomach and helps you feel satisfied—so you may eat less at your next meal.
Support a healthy gut.
Chia Seeds have prebiotic fiber, which feeds the "good" bacteria in your gut. A healthy gut helps your immune system and digestion work better.
Help with weight management and inflammation.
Some research shows chia seeds can help people with Type 2 diabetes reduce inflammation and lose weight.
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Ingredientes:
- 2 cdas. de aceite vegetal
- 1 cebolla mediana picada
- 1 pimiento verde picado
- 3 tallos de apio picados
- 3 dientes de ajo finamente picados
- ½ chile verde pequeño finamente picado
- 2 tomates grandes picados
- 2 hojas de laurel
- 1 cdita. de pimentón
- 1 cdita. de ajo en polvo
- 1 cdita. de pimienta de cayena
- ½ cdita. de tomillo seco
- ½ cdita. de orégano seco
- 1 cdita. de sal
- 1 cdita. de pimienta fresca molida
- 1 cdita. de salsa Worcestershire o salsa de soja
- ¾ de taza de arroz de grano largo
- 3 tazas de caldo de vegetales o de pollo
Instrucciones
3.Agrega el resto de los ingredientes, salvo el arroz y el caldo. Deja que todo se cocine por 1 minuto aproximadamente para que los tomates liberen parte del jugo.
4.Agrega el arroz y vierte lentamente el caldo.
5.Baja el fuego a medio y deja que la preparación se cocine entre 20 y 25 minutos, hasta que el arroz absorba todo el líquido.
Para aumentar el contenido de fibra, agrega una lata de habichuelas negras. Escurre y enjuaga las habichuelas, y échalas en la cacerola cuando falten unos 15 minutos de cocción para que se calienten.
Are You at Risk?
Risk Factors You Can't Change:
- Family history of high blood pressure
- Race/ethnicity
- Age
- Gender (men are at higher risk)
- Chronic kidney disease
- Obstructive Sleep Apnea (though it can be treated)
Risk Factors You Can Change:
- Smoking and secondhand smoke
- Diabetes
- Being overweight or obese
- High cholesterol
- Unhealthy diet (too much salt, not enough potassium)
- Drinking too much alcohol
- Not getting enough physical exercise