On Building Good Habits (And Making Them Stick)

Kerry Roberts

Today’s world can feel as chaotic as it is streamlined, making balance a *little* hard to come by.  Sometimes it can feel like we’re controlled by our packed schedules, the ding of our phone, the dog at the door, the kid with the piano lesson.  How much of our day is really in our control? Well, we have a number: Research has shown that over 45% of what we do in a day is controlled by habit, which is a pretty powerful number.  And it begs the question: how can we get an upper hand on our habits? In an effort to feel better in mind, body, and spirit, can we change our habits to serve our greater good? Caren Osten, a certified positive psychology life coach, gives us her take: 

Hi Caren! Thanks for joining us. First, could you talk a little about the nature of a habit? A habit is a behavior that we do with automaticity—we are going through the motions of performing an activity, like biting our nails or putting the potato chips in our mouth, for example, while on auto-pilot. We are often not even aware that we are doing the behavior. Many of our habits have been formed that way in our past, and it is only when we make a choice to try to change a habit that we begin to focus on it with a conscious awareness.

When a person wants to change some of their habits, how should they start? Habits are easy to continue because they are just that—habitual—and they don’t impose exertion on the brain since they are typically regular, or daily, activities we have acted on for a while, months and often years. But scientific research has confirmed that change is possible, and with an awareness of what triggers a behavior, we are able to respond differently and modify our habits, eventually creating new neural pathways in the brain. Some experts suggest paying attention to what triggers the behavior (sitting on the couch to watch a movie), and the habit (mindless munching). Once you have identified, and are mindful of when the trigger occurs, you can attempt to modify the behavior, perhaps considering healthier snacks or other ways to occupy your hands while binge-watching your favorite show (maybe that's why knitting is making a comeback?!) 

The phrase "healthy habits" can mean many different things, from cultivating positive relationships and setting personal boundaries to eating healthier and getting more sleep. Is there a certain area people should start in when trying to develop new or different habits? Everyone has their own unique set of habits and it’s really up to each individual to define the opportunities for better habits. Habit change is hard, and experts suggest working on one habit at a time. If you’d like to begin changing your relationship with technology, for example, perhaps make small changes each week to move toward a decreased dependence, such as putting your phone “to bed” in a room other than where you sleep, or leaving it behind when you walk your dog or exercise so you can be more mindful of your surroundings. Exercise, sleep and eating healthy are essential elements of good health and well-being, and there are many small steps you can take to improve your habits, such as meditating or doing a body scan to relax before bedtime, taking stairs rather than the elevator or biking rather than driving to work, and substituting sugar-filled drinks with water or herbal tea.

What tips do you have on how to stay motivated and encouraged while trying to build new habits? It’s a good idea to implement consistency when attempting to change a habit—performing the newer behavior at the same time each day, and every day. You may want to consider creating a challenge for yourself—such as a 30-day challenge which is said to be the approximate number of days when new habits begin to form. When working with my clients, we often agree on a challenge and they will report back about their progress. One client was aiming to become more social and friendly at work, so her challenge was to talk to at least one co-worker each day about something not having to do with work. She had to move out of her comfort zone to create this new behavior, and was ultimately happy with the outcome her new habit brought her.

 How do we measure success? When is a habit fully formed? It’s difficult to say when a habit is fully formed because research has shown that it can begin at 21 days and take up to a year—depending on the difficulty of the habit change. Consistency is key, and it’s also important to not beat yourself up if you have a set back. Treating ourselves with self-compassion, and giving ourselves permission to be human is important. Everyone struggles at some point with changing habits, so remember that you are not alone, and then take a moment to refocus your energies and begin again the next day.


Caren Osten is a certified positive psychology life coach and writer. She works with individuals and groups, who seek to cultivate greater positivity, clarity and calm as they navigate life's daily stresses, challenges and shifts. Caren leads workshops and speaks at conferences, businesses and organizations in which she shares the benefits, strategies and science of optimism, self-compassion, mindfulness, and resilience. A contributor to The New York Times, PsychologyToday.com, Mindful and other publications, Caren writes about health and wellbeing, travel and education. You can learn more about her work at www.carenosten.com

Read more →

Understanding Sugar

Kerry Roberts

At Everipe, we love food. All kinds. The kind that fuels our bodies and the kind that celebrates holidays and birthdays. We were created based on the idea that we're all just trying our best and everything-in-moderation is a balanced approach to nutrition.  But we know the information around sugar can be a complicated. So, we wanted to break things down a bit and shed some light on the great sugar debates. This isn’t about villainizing foods, it’s about making more informed choices. Knowledge is power, right?

We are going to talk about sugar in two ways here: added sugars and naturally occurring sugar. When we say added sugar, we mean anything that was not naturally occurring in the food you’re eating, from the sprinkle of coconut sugar on a grapefruit to the drizzle of honey on a bowl of oatmeal. Here’s a breakdown of what we need to know about each to reasonably navigate a diet that helps us feel well, ward off disease, and maintain our energy. 

Just a Spoonful of Sugar Helps…What, Exactly? 

White sugar has been evicted from many-a-cupboard of health conscious people for more “natural” alternatives like coconut sugar, agave, honey, maple syrup. The benefits of these swaps are highly debated and honestly…sort of confusing. Here’s some info to help it make a bit more sense:

All sugars--from added to natural occurring, refined to fair trade—are comprised of essentially the same three simple sugars (called monosaccharides)—glucose, fructose, and galactose. And together glucose and fructose make sucrose. 

From the the sugar in that ceramic bowl on your grandma’s counter to the organic, fair trade coconut sugar you just picked up at the farmer's market, all sugar is comprised of the exact same molecular foundation, just in different ratios.

  • White refined sugar is sucrose, which is a 50-50 combination of glucose and fructose.

  • Maple sugar is about 2/3 sucrose.

  • Despite frequent claims that coconut sugar is effectively fructose-free, it’s made of 70–80% sucrose, which is half fructose.

  • Agave is often praised for being low glycemic, which it is, because it’s essentially all fructose (with levels higher than high fructose corn syrup!).   

‘Ose you still paying attention? 

The quick and dirty of it is there’s no compelling evidence to show that one type of added sugar is better for you than another…processed or not. Ultimately, our bodies utilize all sugars the same way: it's either used as energy or stored as fat (which can be turned into energy later). Maple syrup, honey, and coconut sugar are less processed than white sugar and contain more nutrition like trace minerals, vitamins, and antioxidants (which isn’t hard to do: white sugar has zero!) but there's no reason to eat them for those health benefits—the nutrition they contain can be obtained in much better ways. Leafy greens, anyone?

Whatever you decide to stock your cabinets with, remember that there is no added sugar that is going to make eating excess sugar okay when it comes to disease prevention and feeling good. It’s in the science: too much of the stuff is very much tied to cardiovascular disease and Type 2 Diabetes. 

The Case For (Cellular Intact) Fruit 

Our bodies and brains run on carbohydrates, and sugar is the smallest form of carbs.  We do need some! It’s true that all fruits have naturally occurring sugars in them made up of the same elements described above, but they also contain fiber, antioxidants vitamins, and minerals and tend to have less sugar by volume than sugar-laden treats.  

Fiber is what helps slow down the small intestine from absorbing sugar too quickly.  Because Everipe’s fruits are freeze dried, their cellular structure—and therefore their fiber content—largely remains in tact. This is a very good thing, and one advantage freeze drying has on dried fruit or powders.  Plus, our added superfoods help boost the fiber content of each smoothie to help keep you satisfied for longer and avoid that sugar crash. 

And when it comes to long term health, incorporating fruits into your diet has real health benefits, like lower risk of heart disease and type 2 diabetes. But it’s always best to check with your doctor to see what’s best for you. Cheers! 

Read more →

How This Busy Mom-of-3 Finds Time For It All

Kerry Roberts

 Welcome to My Morning Routine, our new blog series that highlights the morning rituals of some of our favorite Everipers. Inspirational habits, relatable circumstances: this is morning in real life. 

Jessica Boscarini, Holistic Nutritionist and Founder of Healthy Fit Fab Moms, is busy.  She's mom to three kids (including a baby!), business owner, and on a mission to help moms find some balance in this fast-paced life.  And it's clear Jessica practices what she preaches.  With three kids on different schedules and a business to run, here's how to manages to make her superfoods and eat them, too. 

MY MORNING ROUTINE
with Heathly Fit Fab Moms Jessica Boscarini

6:15AM:  I'm up! Mornings are super hectic so I try to wake up before my family so I can have at least a few minutes of peace before I need to be in full mom mode. I drink a tall glass of water as I prepare my superfood coffee (which is full of protein, MCTs, and a superfood powder that I make, all of which helps keep me full until breakfast, as well as starts my day off on the right foot)!

6:30AM:  This is my most productive time of the day, so I quickly run through my emails, finding the ones which need the most attention and answer those, as well as [try to] complete any projects that are due that day. This is also when I’m pumping (for the other baby I send milk to), as well as drink my coffee. I definitely have lots of multi-tasking going on here!  

6:45AM: My oldest is up and needs to get ready for school, so I make his breakfast (usually a mix of nuts and dried mangos), finish prepping and/or packing his lunch (depending what I got done the night before), and help to make sure he is ready to leave by 7:15.

7:00AM: It’s workout time! This is when I try to sneak in a quick bout of Pilates, Barre, or some other strength training/body weight type exercises before the day gets too crazy! I’m my best self after working out, so this is really important to me!

7:15AM: Baby’s up! My daughter is such a happy baby, so I really look forward to getting her in the mornings! I change her, feed her and then play with her for a bit.

7:45AM: Time to wake up my older daughter, if she’s not up already! It’s time to get her ready for pre-school, which entails getting her breakfast (she likes homemade protein bars), brushing her hair, helping her put on her uniform, etc.

8:15AM: The girls play for a bit while I clean-up the kitchen and go back to responding to emails (all while standing at the side of the counter so I can keep my eye on them in the attached family room).

8:30AM: It’s time to leave for school! I pack up the girls and we drop my daughter off at Pre-K.

9:00AM: The baby and I are finally home and it is time for breakfast! I make her and I an Everipe Smoothie Bowl – which we are both obsessed with! She’ll also have some superfood oatmeal, and I’ll have a homemade protein bar.

9:30AM: Again, it’s time to clean-up, change baby and try to do some more work! I’ll go back and forth between working on my computer and playing with her/keeping her out of trouble.

11AM: It’s finally baby’s naptime – and the time I can complete any big things I need to for the day! This will usually last an hour – if I’m lucky – although sometimes she skips it and I’m SOL. #momlife

We think we need a nap, too.  Thanks, Jessica!

Jessica Boscarini, Holistic Nutritionist and Founder of Healthy Fit Fab Moms, is not only all about eating healthy, but believes that health involves everything you do – from nutritious foods and working out to taking time just for you. This is why she’s also a Pilates, Barre, and Spin Instructor, as well as a Baby & Motherhood Consultant – helping to make new and veteran moms’ lives easier and more productive. 

Whether it’s creating personal Nutrition Plans or Fitness Routines for individuals or writing reviews and blog posts for the masses, Jessica’s main goal is to help others live a better life – one that is filled with health, fitness and fabulousness. Born and raised in sunny San Diego, CA, Jessica now resides with her husband and three kids in Dallas, TX.

For more information on Jessica and all her services, check her out on website at healthyfitfabmoms.com or on Facebook and Instagram.

 

Read more →

So, Why Freeze Dried?

Kerry Roberts

Let's takeout back to the early days, when Everipe was simply a twinkle in our founder Greg's eye. Tired of the shopping/washing/chopping/measuring cycle—that sometimes ended in spoiled produce or a #blenderfail—Greg set out to find a way to have his smoothie and drink it, too. (That idiom works here, right?) He switched to powders and found them joyless. He began asking himself if there could be a product that offered the convenience of a powder with the full sensory experience and clean nutrition of a whole food smoothie.  The line of questioning and trail of research that ensued led him to one single solution: freeze drying. And we want to tell you a little more about it. 

Freeze Drying is a Natural, Ancient Process 

Your first encounter with freeze dried foods might have been a "NASA-approved" napoleon ice cream packet (we too found those super cool), but the process itself has been around far longer than man has been in space. 

Freeze drying practices date back to 1250 BC, when it was used by Incas to preserve food in the harsh climate of the Peruvian Andes.  They needed nourishing food that stored and travelled well.  Taking advantage of the warm days and cold nights of early summer in the high-altitude Andes, the Incas would repeatedly freeze and thaw potatoes, mashing the moisture out of them with their feet.  The result? Chuño, a freeze-dried potato that resembles a truffle and can be stored and eaten for up to a decade. No technology, no chemicals, no preservatives. It quite literally fed armies. Pretty impressive, right? 

Today, freeze drying doesn’t involve any mashing by foot (as fun and therapeutic as that sounds), but the process is still an entirely natural and extremely effective way to preserve fruits and vegetables. It involves nothing more than perfectly ripe produce and very cold temperatures: no chemicals, no preservatives, and no additives. 

It’s as Nutritious as it is Convenient  

Let’s start with a little scientific geekery: Freeze drying—or if you're feeling fancy, lyophilization—is a multi-step process.  First, fruits and veggies harvested at their peak ripeness (read: peak nutrition) are placed in a vacuum chamber at temperatures below freezing, where combination of low temperatures and low pressure allows the frozen water molecules to vaporize without ever entering a liquid phase.  The temperature is then slowly raised (but not the pressure!) to further dehydrate the fruits and veggies.  

The result? Fruits and veggies containing a very small amount of moisture, which allows for a longer shelf life while keeping their cellular structure intact.  And when the cellular structure of a raspberry is preserved, so is the nutritional value. The American Institute for Cancer Research has found that the antioxidants found in fresh fruits is about the same as in their freeze-dried versions. Freeze-drying can preserve up to 98% of the nutritional value while weighing only 20% of the produce in its original form. Lightweight, shelf stable, and super nutritious? Check, check, and check. 

What You See is What You Get (and Taste) 

The whole eat with your eyes thing? It's *very* true. Freeze drying allows for each ingredient in a blend to be in plain sight, just as it would be with a smoothie made from fresh ingredients.  This was part of that sensory experience that was missing for Greg when he tried powders. He could appreciate the utilitarian purpose of powders, but wanted the satisfaction of real food. If you think about the past applications of freeze-dried food, it fed armies, astronauts, and campers.  It doesn’t get much more utilitarian than that! But it’s also beautifully whole, preserving the color and shape of the fruit or vegetable. It also creates transparency between our customers and our product, which is super important to us. 

And as for flavor, freeze drying preserves the bold flavors of fresh fruits and veggies and blends into an exceptionally creamy and tasty smoothie, no added sugars or other hard-to-pronounce additives necessary.  

It Leaves Your Freezer Out of It 

While frozen fruits and veggies offer some of the same conveniences and nutritional perks as freeze-dried, frozen, single-serving smoothies create a separate problem: a monopoly on your freezer space. And while the fridge and the freezer are typically the prime real estate for the healthiest foods in your kitchen, freeze drying raises the standard on what your pantry is capable of. This is not your grandmother's can of green beans: it's bright, tasty, and nutritious.  

So when the berries turn fuzzy days before you expected (or when your week careened out of control and you totally expected it!) and or the contents of your fridge have been reduced to a few condiments and a suspect package of hot dogs, Everipe can help you can feel good about turning to your pantry for something convenient: fresh, whole foods in a tasty smoothie in 90 seconds. 

In the ever-evolving balance of healthy and convenient, freeze-dried simply hits all the marks. It’s all natural, void of any fillers, chemicals and artificial sweeteners.  It’s shelf stable and easy to store while offering a full sensory experience that powders and pre-made smoothies often lack.  And that's why it gets our first impression rose, perfect 10, Heisman Trophy and Nobel Prize.  
 
 

Read more →

The 411 on Plant-Based Milks

Kerry Roberts

Almond milk. Coconut milk. Oat milk. Pea milk. The ‘dairy’ aisle sure doesn't look like it used to!  If your eyes have crossed while trying to select from shelf after shelf of artisanalmylks” or a $7 bottle of pistachio milk has ever spoiled in your fridge simply because you did not know what to do with it—even though you really wanted to be that person—rest assured you are not alone. We are right there with you.   

We love the idea of using plant-based milk as a base to our smoothies. They offer a variety of flavor and nutritional profiles that will keep things interesting your blender, and hey, it’s always fun to experiment.  So, we went on a *little* deep dive on the topic and enlisted the culinary wizardry of everyone’s favorite holistic chef, Heidi to conjure up the very best plant-based milk pairings for our smoothies. Here are our findings on all things plant-based milk: 

Roll Call: The Most Popular Plant-Based Milks 

Almond Milk:  The homecoming queen of plant-based milk. People love it for its mild flavor, versatility, and low-calorie count.   

Things to know: While actual almonds are great sources of protein (6 grams in a single nut!) almond milk is relatively low in protein—just 1 gram per glass.  If you’re looking for a nutrient boost, you may want to go for the fortified version. Fortified almond milk typically contains vitamin D, calcium and protein, making it more similar to regular milk in nutritional content. However, almond milk is naturally rich in several vitamins and minerals, especially vitamin E. And as always, be sure to read the label as almond milk can be full of added sugar and fillers. Simple rule? The fewer ingredients, the better.  

Oat Milk: You’ve probably seen this deliciousness popping up on the chalkboard menu at your favorite coffee shop. Oat milk offers a creamy, slightly sweet flavor that pairs well with your latte, among other things. And because oats absorb more water than nuts when soaked, more of the oat (and therefore, the oat’s nutrients and creamy texture) make it into the milk.   

Things to know:  While its protein content is still lower than cow’s milk or soy milk, it’s higher than most nut milk varieties. It’s higher in carbohydrates and fiber than fat, but that is its energy-giving secret sauce. 

Coconut Milk: Believe it or not, coconut milk does not occur naturally in coconuts (that would be coconut water). Coconut meat is blended with water to create what we know as coconut milk, in all it’s thick and creamy glory. Coconut milk is versatile, used in both sweet and savory dishes. It also makes a great addition to your smoothie. The flavor is not as mild as oat and almond milk, so play to the flavor!  

Things to know: Coconut milk is calorie-dense and high in healthy fats. This will help keep you satiated and help your body better absorb all the vitamins and nutrients in the coconut milk. Canned coconut milk will be thick and extra rich, while carton coconut milk has a thinner consistency.  

Pea Milk: It may be a funky concept, but don't sleep on it: pea milk is creamy, tasty, and has an impressive nutritional profile. It’s an excellent source of plant-based protein (8 grams!) and is rich in potassium, iron, Vitamin A, Vitamin D, and calcium. Certain brands are also fortified with omega-3's. Total nutrient powerhouse! 

Things to know: While unsweetened pea milk is relatively low in carbs and sugar, be wary of the flavored varieties, which may contain added sugar and other ingredients.   

 CHEF HEIDI’S GUIDE TO PLANT-BASED NUT MILK PAIRINGS 

  1. Pina Colossal: This blend pairs best with a full-fat coconut milk (yes, the kind that comes in a can!). The fatty content of the milk allows the tangy flavors in this smoothie to blossom and complements the overall flavor profile very well. 
  2. Unbelievaberry: This berry blend pairs best with a vanilla-flavored almond milk. The sweetness and vanilla flavor add a complimentary zing to this tangy berry blend that helps to round it out while offering an interesting twist. 
  3. Greens With Envy: Oat milk is a wonderful complement to Greens With Envy. The mild flavor of this nut milk works very well with the complex flavors in the green smoothie blend. Almond milk also offers a nutty twist that brings out the almond flavor of the blend. 
  4. Ripe Rebound: Heidi recommends blending this immune booster with oat milk. Of the dairy alternative milks, oat has the mildest and smoothest flavor, and of our blends, Ripe Rebound has the most complex and robust flavor profile. Plus, oat milk adds a creamy finish!

 

Read more →

How to Not Need a Vacation from Your Vacation: Wellness Tips to Take on the Road

Kerry Roberts

Summer is in full swing, meaning a few good things are happening: schedules are relaxed, skies are blue, and social calendars are full.  And while these are all very good things, the summer hustle can make it difficult to stay on a wellness routine. Is it possible to NOT need a vacation after your vacation? We had to know.

For some real life, I-can-totally-do-this wellness tips to take on the road this summer, we tapped Vanesssa Kahler, a Functional Nutritionist, Health Coach, and founder of Kahler Wellbeing Academy.  Here are her tips:

Stick to a morning routine.

Wake up at a set time each morning. Sleep is one of the most well researched areas of well-being and its indisputable that we all need a good night sleep to thrive. Research shows us that a lack of sleep affects heart health, immunity, diabetes, cognitive function, moods. It is recommended that we create a regular wake up time and bed time to maintain our circadian rhythm and achieve ideal 8 hours sleep each night. Recent studies show that people with a regular wake-up time reported being more satisfied overall in every area of their lives.

Wake up your mind and your body.  Before you dive into your day, aim for 5-10 minutes of stillness. Instead of jumping out of bed, give your body a few minutes to enjoy waking up. And if you’re up for it, add  5-10 minutes of stretching and/or yoga once you're upright. 

Start your day with glass of water. Water is all you need, but if you have the time and the ambition, adding lemon, cucumber or ginger  add extra health benefits and a little flavor.

Bring your smoothie ritual on the road.

A quick, healthy smoothie packed with nutrients ensures you start the day with a concentrated easy-to-digest, nutrient dense breakfast.  Here's the simple math: hydration + a low sugar, nutrient-dense breakfast = maintained mood and energy throughout the day.  Here are my picks:

Greens With Envy, a source of chlorella, spinach, and chia provides a nutrient dense start to the day. 

For an afternoon pick me up try Ripe Rebound with turmeric and ginger.  (Also great for a morning after an indulgent evening!) 

Treat Yourself.  It's Vacation! 

...and have an idea of when and how you’ll indulge so your energy levels won’t suffer.  

Be mindful of indulgences. If your afternoon involved ice cream with the kids, opt for fruit after dinner. 

Try to make 2 out of the 3 meals balanced. Opt for a balance of protein, carbs and fats to keep you feeling good throughout the day.  

Try to save the sweets for after meals. A sweet meal or snack on it's own can spike blood sugar and make it difficult to maintain your energy levels.

Whatever you’re eating, enjoy it.  Be present, eat slowly, savor, and enjoy. 

Make time to relax and restore.  

Take time to slow down while you’re away, even if that means saying “no” to a few things on your bucket list. Part of not “needing a vacation from your vacation” is taking the time to fill up your cup…both literally and figuratively. Getting good sleep and maintaining a morning routine will be a great start, but try to build in a few other practices that will help you relax, reset, and restore: 

Make time for movement.  Bring sneakers for morning walks, play tag with the kids, or sign up for a yoga class in town.  

Book a spa treatment. Even better, choose the relax or detox treatments.  And if the spa isn’t in the cards, bring some bath salts and essential oils to create a spa-like evening bath routine. Maybe with a cocktail in hand! 

Grab that beach read. Take your favorite book or audible that you have had on your list for months.

And most of all….slow down, breath deep and enjoy! 

Read more →

Chia Seeds 101: Nutrition, Benefits and Recipes

Kerry Roberts

Your Comprehensive Guide To Chia Seeds
Everipe was born from a not-so-crazy notion: that good nutrition needs to be doable in today’s lifestyle.  We’re all about practical ways to eat clean, and chia seeds just vibe with that idea. They’re nutrition powerhouses, mild flavored, and super versatile. That’s why you can find them in every Everipe smoothie. Let’s take a deep dive into the greatness of the chia seed: 

 Mankind’s Love of Chia Goes Way Back (Yes, Even Before the '80s)

Chia-based foods are popping up everywhere and in every form (pudding! tortilla chips! baked goods!) but the truth is, their street cred goes way back—even before the cha-cha-cha-chia days. Stay with us here, because this is pretty interesting: chia seeds originated in Mexico and Guatemala as a food staple for the Aztecs and Mayans. Cultivated as early as 3500 BC, “chia” is the Aztec word for strength (see?) and were offered as a gift to Aztec gods in religious ceremonies. They were a major crop for Native American tribes, used for both food and medicinal purposes. And it’s true, the ancient seed took a hard left and became a novelty item for a number of years, but thankfully, that course has been righted (although chia pets are forever awesome) and the mighty seed is back again in mainstream cultures as a functional food. 

Though She Be But Small, She Is Mighty

If chia seeds ever had a LinkedIn profile, it would read something like this:

Superfood, 3500 BC-Present.  Resume highlights include:

  • Fiber Powerhouse

  • 7 grams of polyunsaturated fat per serving

  • 4.4. grams of complete protein per serving 

  • One serving contains 18% of the RDV for calcium

  • Abundant in trace minerals like manganese, phosphorus, copper, selenium, iron, magnesium, zinc and calcium

  • The richest plant source of omega-3 fatty acids  

  • Very big deal during the holiday season in the 1980s

    What’s In It For You? Potentially A Lot.

    The fiber in chia seeds can help support digestion and keep you full for longer.  According to Everipe’s resident Holistic Chef and Nutrition Consultant Heidi Kutzelnig, chia seeds contain an “insoluble fiber, meaning the body doesn’t fully break it down during the digestion process. Instead, chia seeds pass through the digestive tract intact. This helps in two major ways: to gently clean out your intestines of debris and allow you to feel full longer." Outside the digestive tract, fiber has been shown to support heart health, lower inflammation, and speed up metabolism.  Keep in mind, there is oodles of fiber in fruits and vegetables and chia seeds should be a balanced part of your overall intake. 

    According to the Harvard School of Public Health, those oh-so-good-for-you omega-3 fatty acids found in chia seeds have a “beneficial effect” on cardiovascular health, particularly by lowering cholesterol, regulating blood pressure, and decreasing inflammation. That being said, your diet should include multiple sources of Omega 3’s, as research has shown that some sources are more accessible to the body than others. 

    The minerals in chia help with a variety of systems and processes in the body, like heart health, bone health, tissue maintenance, metabolism, muscle development, and nerve health. Pretty important stuff, right? And some of the minerals in chia, like copper and manganese, are lacking in a modern diet, so three cheers for covering your bases! 

    As always, remember that chia seeds are best served as part of a balanced, well-rounded diet with plenty of fruits, veggies, and lean protein.  

    Our Favorite Uses 

    Chia seeds can be found in every blend of Everipe smoothies for all the super benefits listed above, and because they become gelatinous when blended, which is part of secret sauce in making our smoothies so creamy.  

    Chia seeds can be enjoyed raw, soaked, cooked or toasted. Because they are so versatile and have such a mild flavor, chia seeds are a go-to nutrient booster in baked goods and snacks.  And since they’re such an easy ingredient to work with (that whole #doablenutrition thing) we’ve got a versatile, fool-proof, holistic chef developed recipe for chia pudding:

    CHEF HEIDI’S CHIA PUDDING 

    There are many ways to prepare this lovely recipe. Here is a base recipe for chia “pudding.” Ready for this?

    INGREDIENTS:

    Non-Dairy Milk 
    From Heidi: Go nuts here! Coconut milk is my personal favorite, but rice, oat, and almond also work great (or try a flavored variety!).  Also, feel free to use dairy milk—I just prefer the taste/texture of the alternatives for this recipe.  Plus, they keep longer.
    Chia Seeds
    Vanilla Extract and/or Cocoa Powder

    DIRECTIONS (for a single serving):
    1. Add 3 Tbsp. chia seeds per 1 cup of liquid.
    2. Place in a container, shake well.
    From Heidi: I like mason jars best – they seal tight and keep longer. 
    3. Refrigerate to set overnight. This will keep for a week. 

    FLAVOR COMBOS TO TRY:
    1. Chocolate flavored milk alternative sweetened with maple syrup 1-2 tsp (to taste). Shake first and then add your chia seeds. Top with ripe banana slices and nuts. 
    2. Vanilla flavored milk alternative sweetened with maple syrup 1-2 tsp (to taste). Shake first and then add your chia seeds. Top with sweet berry chunks and crunchy granola
    3. Plain milk alternative with 1/2 tsp. pumpkin pie spice blend (you can find this at any major grocery store) and 1-2 tsp brown sugar (to taste) added to it (blend this first for best results, then add your chia seeds).  Top with banana slices.
    4. Vanilla flavored milk alternative with 2 tsp. black sesame seeds and 1-2 tsp. maple syrup (to taste) added to it (blend this first for best results, then add your chia seeds). Top with ripe sweet blueberries and black sesame seeds
    5. Coconut milk (I like the canned stuff best – full of flavor and no junk added) with 1-2 tsp. agave syrup (to taste) and 1/2 tsp. lime juice (blend this first for best results, then add your chia seeds). Top with fresh tropical fruit(s) like kiwi, mango, or papaya.

    TOPPING SUGGESTIONS 
    From Heidi: I like to add crunch on top, best to add after pudding has set/at time of serving so they stay crispy

    • Seed Blends
    • Crispy Granola 
    • Nuts 

    Read more →

    What's So Super About Superfoods?

    Kerry Roberts
    What makes superfoods so super? We break down why, the best ways to eat them, and some of our favorites!

    Read more →