Bubble Tea

I love this little tea shop called The Tea Garden. They serve something called "Bubble Tea." The unique ingredient of Bubble Tea is tapioca pearls, but in this case I used Chia Seeds. Tapioca pearls are about the size of pearls and they have a consistency like gummy candy; chia seeds are quite a bit smaller, but create the same gummy texture. The big difference is in the nutritional value. The carbohydrates in tapioca pearls are starch where chia seeds are a fiber. When soaked in liquid for 30 minutes, chia seeds form a thick gel. This gel also forms in the stomach when chia seeds are consumed. This wonderful quality helps slows down the rate at which digestive enzymes turn carbs into sugar, making it especially beneficial for diabetics and others with blood sugar issues.

A typical "Bubble Tea" drink at The Tea Garden uses between 25 and 75 of these tapioca pearls, and each pearl contains 14 calories of pure starch. So that means that just the tapioca in the drink is hundreds of calories. And that's without the sugar! Most "Bubble Teas" range from 400 - 1000 calories, depending on the size and the ingredients.

FUN FACTS ABOUT CHIA SEEDS:
1. Aztec warriors and runners are believed to have sustained themselves for an entire day on just a tablespoon of chia.

2. Chia seeds have more Omega-3 fatty acids than any other plant food, including flax seeds.

3. Chia seeds are about 20% protein.

4. Chia is hydrophilic and can absorb more than 12 times its weight in water. This makes it helpful in staying hydrated, something that is especially beneficial for athletes who need to remain hydrated during races and endurance activities. This might also cause the scale to go up, but realize that it is water weight...not fat.

5. Chia seeds are so high in antioxidants that they do not spoil easily and can be stored for long periods, unlike flax seeds. Antioxidants are essential for our health and wellbeing. To read more, check out my chapter on SUPPLEMENTS in Secrets to a Healthy Metabolism book.

"HEALTHIFIED" BUBBLE TEA:
1 cup unsweetened vanilla almond milk
2 TBS chia seeds
1 cup brewed black tea
1 tsp stevia glycerite
Capella drops to taste (I used strawberry kiwi)
1 cup ice cubes

In a large bowl, add almond milk, chia seeds, tea, and sweeteners. Stir until the mixture is well combined (the longer you let it sit, the thicker it becomes). Add the ice cubes, and shake so the whole drink can get cold. Pour into a glass. Makes 1 serving.

NUTRITIONAL COMPARISON (per serving)
Traditional Bubble Tea = 280 calories, 67.9 carbs, 0.5g fiber
"Healthified" Bubble Tea = 176 calories, 13 carbs, 11.5g fiber

Chocolate "Tapioca" Pudding and WHY CHIA seeds

WHY CHIA SEEDS:
1. DIABETICS: If you mix a spoonful of Chia in a glass of water and leave it for 30 minutes, the glass will appear to contain not seeds or water, but a gelatin. This gel-forming reaction is due to the soluble fiber in the seed. This same gel-forming activity takes place when we eat these gummy fibers, known as mucilages. The gel that is formed creates a physical barrier between carbohydrates and the digestive enzymes that break them down, which slows the conversion of carbohydrates into glucose (sugar).

2. ATHLETES: Slowing conversion of carbohydrates into sugar makes Chia a great food for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration for long distance athletes. However, don't try this for the first time during a race...practice this throughout your training. We don't want any issues happening during the race...

3. HYDRATION and ELECTROLYTE BALANCE: One of the awesome properties of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Chia seeds hold on to water which prolongs hydration. Fluids and electrolytes support health and wellness of all the body’s cells. Cell's concentration and composition are regulated to remain as constant as possible. Chia seeds help to retain moisture and help absorb nutrients and body fluids. Efficiency in the utilization of body fluids also links to balancing out electrolytes. Things like sweating, vomiting, or diarrhea causes us to lose intercellular fluid then shifts out of cells to compensate, causing abnormal distribution of electrolytes across cell membranes resulting in cellular malfunction. So skip the Gatorade and try Chia seeds.

4. THYROID AND ADRENAL SYSTEM: Unsaturated fatty acids are essential for adrenal and thyroid activity. They nourish the skin's cells and are essential for healthy mucus membranes and nerves. These fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal functioning of the reproductive system.

5. CANCER and CELLULAR HEALTH: Chia seeds are hydrophilic colloids, also known as a watery, gelatinous substance that form the underlying elements of all living cells. Chia seeds posses the property of readily taking up and giving off the substances essential to cell life. The loss of hydrophilic colloids cause cell death.

6. VEGETARIANS: Another awesome quality if Chia seed is that it is the richest vegetable source for the essential omega-3 fatty acid. It has approximately three to 10 times the oil concentrations than grains and 2 times the protein concentrations than grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K.

CHOCOLATE TAPIOCA PUDDING
3/4 cup chia seeds
2 cups unsweetened vanilla almond milk
1/4 cup unsweetened cocoa powder
A pinch of Celtic sea salt
Stevia glycerite (or Chicory Root to taste)
1/2 tsp vanilla extract
1/2 tsp nutmeg (optional)

In a bowl, mix all the ingredients together. Let the pudding set up for a few minutes. Stir the pudding every five minutes. The pudding will be very thin at first, but after sitting for 20 minutes the chia seeds will thicken up and it resembles tapioca pudding. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Tapioca = 209 calories, 33 carbs, 0 fiber
"Healthified" Tapioca = 134 calories, 13 carbs, 10.5g fiber

No-Bake Energy Bars

Are you an athlete looking for a healthy energy bar and can't find one without junk? Here is a therapeutic energy bar filled with coconut to decrease inflammation in your joints:)One of the reasons inflammation occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. Staying away from sugar and high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar, is one of the best ways to decrease inflammation.

If you want to stop being a “sugar burner” you must derive energy from another source. Enter fat. When we start eating a healthy low carb diet, our bodies slowly switch from burning sugar to burning fat. This is where eating becomes an “art.” Energy must be derived from healthy fatty acids and ketones produced from foods such as coconut oil. At first the body will feel lethargic due to the mechanisms switching over; burning sugar is easy, burning fat takes a few days to adapt.

The brain prefers to use ketones instead of glucose for energy (in Alzheimer’s the brain can no longer convert glucose for energy, coconut oil is VERY healthy for these patients!). Eating a very low carbohydrate diet stimulates the production of ketones from body fat; which is why people lose so much weight on this diet. Cutting out carbs and reducing protein also leads to a lower insulin level in the blood. A normal blood sugar is 1 TEASPOON of sugar in you blood. Many Americans consume over 63 teaspoons a day! If you can conquer a normal blood sugar, it reduces the problems associated with high insulin levels; insulin resistance, leptin resistance, high blood pressure, Metabolic Syndrome, weight gain, sleep issues... One way to produce ketones is to consume coconut oil which is made up of Medium Chained Fatty Acid (MCFA). One of the most outstanding benefits of consuming MCFA’s is that they do not require the liver and gallbladder to digest and emulsify them. This means instant energy and increased thermogenesis (increased metabolic rate in the body) which leads to more heat production as well as improved circulation. For anyone with impaired fat digestion or a removed gallbladder, coconut oil is the only oil to consume as it is very easily digested.
MCFA’s are also known for having antimicrobial and anti-fungal properties, so they are beneficial to our immune system. In addition, coconut oil assists people with under-active thyroids by increasing the metabolic rate of the body and creating more energy.



1 cup raw sunflower seeds
1 cup raw pecans
4-8 TBS Coconut Oil
1/4 cup coconut flour
4 TBS Swerve (or 1 tsp stevia glycerite...enough to sweeten)
1/2 cup raw sunflower seeds
4-8 TBS almond butter (or natural peanut butter)
1 TBS vanilla extract

Chocolate Topping:
4 TBS coconut oil
8 TBS cocoa powder
2-3 TBS Swerve

Grind up 1 cup of sunflower seeds and the cup of pecans in food processor or coffee grinder and pour into bowl. Add coconut oil, coconut flour, sweetener, almond butter, vanilla flavoring, 1/2 cup sunflower seeds and mix all together. Pour into square casserole dish and press mixture down firmly.

Sauce: In small saucepan, melt 4 tablespoons coconut oil and mix in cocoa and sweetener until thickened. Pour chocolate sauce on top and sprinkle with shredded coconut. Refrigerate for about 25-35 minutes. Cut up into squares and enjoy!

These are also great to pack in your bag for an emergency snack or on a camping trip. Coconut is a stable oil that doesn't require refrigeration. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Power Bar = 240 calories, 45 carbs, 2g fiber
“Healthified” Bar = 278 calories, 10.6 carbs, 5.6g fiber