Daily Chia Boost (Soaked Chia Seed Base)

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Daily Chia Boost (Soaked Chia Seed Base)

A simple, flexible base you can use for digestion, energy, weight support, and overall nutrition.

 Prep & Timing

  • Prep time: 5 minutes

  • Soak time: 20 minutes minimum (overnight is best)

  • Best time to eat:

    • Morning (empty stomach) → digestion & appetite control

    • Pre-meal → blood sugar balance

    • Post-workout → recovery & hydration

Ingredients (1 serving)

  • 1 tablespoon chia seeds

  • 1 cup liquid (water, almond milk, coconut water, or milk)

  • Optional add-ins:

    • Lemon juice (digestion)

    • Cinnamon (blood sugar)

    • Honey or maple syrup (taste)

    • Berries (antioxidants)

 Instructions

  1. Add chia seeds to liquid.

  2. Stir well for 30 seconds (this prevents clumping).

  3. Let sit for 20–30 minutes or refrigerate overnight.

  4. Stir again before eating.

  5. Eat as-is or add to yogurt, smoothies, or oatmeal.

⚠️ Never eat chia seeds dry. They expand up to 10x their size.

 Servings

  • 1 serving per day for beginners

  • Max recommended: 2 tablespoons/day

 What Happens in Your Body (Why It Works)

Gut & Digestion

  • Forms a gel that feeds good gut bacteria

  • Helps constipation and loose stools

  • Improves regularity within 3–7 days

Blood Sugar

  • Slows carb absorption

  • Prevents energy crashes

  • Helpful for insulin resistance

 Weight Support

  • Expands in the stomach → feel full longer

  • Reduces mindless snacking

  • Works best before meals

 Bones & Muscles

  • High in calcium, magnesium, phosphorus

  • Supports bone density and muscle function

 Heart Health

  • Rich in omega-3s

  • Helps lower triglycerides

  • Reduces inflammation over time

 Nutritional Info (1 tbsp)

  • Calories: ~60

  • Fiber: ~5g

  • Protein: ~2g

  • Omega-3s: ~2,400 mg

  • Calcium: ~8% DV

 Common Mistakes (This Matters)

  • ❌ Eating them dry

  • ❌ Taking too much too fast (bloating)

  • ❌ Not drinking enough water

  • ❌ Expecting instant results (give it 1–2 weeks)

 Q & A

Q: Can I eat chia seeds every day?
Yes—daily use is safe and beneficial when soaked.

Q: Morning or night?
Morning = digestion & appetite
Night = fullness & blood sugar control

Q: Can I cook them?
Yes, but soaking preserves more benefits.

Q: Are they good for bloating?
Yes—but start with ½ tablespoon if sensitive.

Q: Do they help skin & hair?
Indirectly—hydration + omega-3s support both.

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