The Week & Chia Seeds

Posted on September 27, 2011 by Kelly

Happy Tuesday, friends!

I hope your weeks are going well. Besides the tropical air mass that is still parked above the greater NYC area, I can’t complain.

As I was knocking out some easy pre-dawn miles this morning and passing a ton of running groups, I longed for some sweat squad company… And then I saw Ali, out for her first post-marathon shake out run – hooray! After a sweaty hug we caught up and talked about spring marathons (yessss!) during a bridle path loop.

This week I’m aiming for my highest mileage to date (~60 miles), including a half marathon slash 20 miler on Saturday. So far so good! Let’s review…

Last week’s training

  • Monday: 7.5 miles easy
  • Tuesday: 8.1 miles (3 miles repeats @ 7:45, 7:33, 7:36)
  • Wednesday: 6.75 miles easy
  • Thursday: 9 miles
  • Friday: XT – easy spinning/elliptical, lifting
  • Saturday: 16.25 humid, sweaty miles
  • Sunday: 6 miles very easy

Total: 53.6 miles. Overall, pretty solid. Not super pleased with the long run effort, but it’s done and I’m already focusing on the work at hand for this week.

Chia seeds
The folks at RunningFood.com contacted me and wondered if I’d like a few samples of their Chia seed products. Obviously, my answer was yes.

I’ve been wanting to try them for a while, and this was the perfect excuse.

The nutritional deets
½ ounce of Chia seeds contain:

  • 40 calories
  • 4 grams of fat
  • 4 grams of fiber
  • 2 grams of protein
  • 2400 mg of Omega-3 fatty acids

Chia seeds also contain antioxidants, as well as some calcium, copper, iron, magnesium, phosphorus, niacin, zinc. They provide more omega-3 fatty acids than flax seeds, but not by too much. I’d say these teeny little seeds pack quite the nutritional punch.

What are they?
If you’ve read the book Born to Run or keep up on the latest food trends, you may have heard about Chia seeds. They come from the Chia plant, which is native to Central and South America, have been consumed as food for centuries. They are still a staple in the diets of the Tarahumara Indians of Mexico (discussed extensively in Born to Run), and are sometimes termed their “running food” that helps them run for hours and hours at a time.

The Tarahumara prepare Chia with water and make a sort of gel out of them. While this is a great strategy if you’re running 50 miles in one day (in little sandals or barefoot, I may add) and need something convenient , there are other more delicious ways to use them.

Ground up and added to cookies (these are oatmeal coconut chocolate chip)

Or throwing some into homemade granola bars (I’ll post this recipe soon!)

Recently, Chia seeds have been touted as having potential weight loss benefits, possible cardio-protective effects and may reduce blood sugar levels in people with type 2 diabetes.

I did a bit of research to check out if any of these claims are legit, and while human studies are few and far between (there have been a bit more on animals), so far it hasn’t really been shown to be effective in weight loss. However, it may help reduce cardiovascular risk factors for people with type 2 diabetes.

Chia is considered a supplement, which basically means claims made about them aren’t backed by the FDA.  Just one reason why it’s important to focus on proven, research based facts!

So while I wouldn’t recommend people start eating Chia seeds to lose weight or magically run 100 miles without tiring, their nutrition profile is still impressive. There are a lot worse things you can add to your yogurt, oatmeal or baking (etc., etc.).

If my consumption of Chia seeds results in a massive improvement of energy and endurance, I will certainly report back.

Question: Have you ever had Chia seeds? Thoughts?

Note: I’m not a registered dietitian yet (but I will be soon!), and the information above is based on research and/or my own opinion.

Also note: I was given free Chia products by RunningFood.com, but that’s it!

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  • http://www.runnerskitchen.com Megan (The Runner’s Kitchen)

    yum! your cookies always look so good :)

    re: sweat squad i miss you guys!! i’m running Grete’s this weekend as a long run, let’s meet up! please?

    • Kelly

      yeah! I’ll be there, hooray!

  • http://thethinksicanthink@wordpress.com Meggie

    Yep, I throw chia seeds in my breakfast every day (yogurt, fruit, and cereal), put it on PB and Js (adds a nice crunch), and throw it in salads. I really like them!

  • http://www.marathonwiner.wordpress.com Katie

    Hey!
    I actually tried Chia seeds for the first time a few months ago and became pretty consistent incorporating them into meals for a while–over cereal, yogurt, salad–so many easy options! I was working at a place that was running a diabetes prevention program and had real life men and women following the program and reporting back on their results. I was surprised how many reported weight loss, and of them, how many were using Chia seeds. I am CERTAINLY no dietician, but apparently they are just little balls of fiber (hence the energy they can provide to runners), so it makes a lot of sense. If you sprinkle them on a food like salad that may not normaly fill you up as much as something else, the seeds help fill you up, and you are likely going to not eat as much during your meal and not snack as much after…hence, the weight loss! Anywho, again, I’m not anywhere near being a pro, but for the record…do enjoy the Chia!!

    • Kelly

      it does make sense – I’d love to see more studies on them, actually. As well as their potentiel ability to help people with diabetes control blood sugar!

  • http://www.susanruns.com Susan – Nurse on the Run

    I love running into someone during a run…such a nice surprise!

    For some reason I remember hearing that you have to grind chia seeds in order to get the benefit from them, otherwise they just pass through your digestive system untouched…is that true? I should probably just google it…

    • Kelly

      I don’t think you have to grind them, but when you do I *think* it enhances nutritional properties a bit… I should Google it too..

  • http://www.lindsayruns.com Lindsay

    Nice job on the miles this week! I have tried Chia seeds, and find them a bit neutral. I’ve put them in oatmeal, on top of yogurt, in smoothies, etc. and haven’t really noticed a difference. If anything, they certainly have not hurt :) Maybe I need to try them more consistently, or just solely with water as chia fresca. If anything, as you said, I feel good about the strong nutritional punch they pack! I’d be curious to read about your feelings after trying more regularly!

  • http://www.beyonddefeat.com baker

    I love Chia Seeds!
    I don’t really mix them into shakes or salads but I do eat them before races.
    In 8 oz. of water I add 2-3 table spoons of them and let them sit for 15 minutes (jeez I cant believe I am giving away racing secrets!)
    The seed will absorb the water and turn jelly like. Chug the drink as if it were one giant jell-o shot.
    - They will keep you from feeling hungry
    - They will release the water slowly so you are hydrated.
    I ran a 1:20 Half Mary with a tummy full of em last year! It works!

    • Kelly

      ooooh so THAT is your secret. I’m trying it and expect to run a sub-3:00 marathon.

  • http://amandarunsny.blogspot.com Amanda @ AmandaRunsNY

    Your granola recipe looks really good…I always have a problem making homemade granola bars. They usually come out more cookie like than granola. But that’s about the only way I like to eat my chia these days.

  • http://runningseal.com Celia

    I have tried chia seeds. A year ago I was using them for awhile but then sort of forgot about them. Oops. Wonder if they go bad??

    I would add them to oatmeal but adding them to oatmeal COOKIES sounds even better! Yum!

  • http://lisasfoods.com Lisa Fine

    I like adding them to oatmeal, mostly because I find they get stuck in my teeth when I eat them raw. :)

    But I’d love to try making a pudding using them, since they gel really well. Maybe a chocolate or pumpkin pudding…

  • http://keepingitrealfood.com Jess

    It took me a few tries to get the hang of chia seeds, but over the past year-and-a-half, they’ve become one of my favorite add-ins. Aside from awesome nutrition stats, I love how they add volume and texture to foods like oatmeal. Love this post!

  • http://www.naturastrideblog.com Kate @ NaturaStride

    Thanks for all the info on chia seeds! I’m a big fan myself. I throw them in all sorts of stuff – mostly everything I bake, and I throw ‘em on cereal and in my yogurt bowls all the time. I also add them to water for long runs. Hey, whatever the Tarahumara do, I want to do, too! (Except for running in sandals – I’ll probably never do that, haha, but running in minimal shoes works for me!) Speaking of, I pawned off Born to Run on a co-worker today! I have seriously lent that book to so many people.
    Anyways… seriously it better cool down soon! I heard this weekend is supposed to be amazing fall weather, yay.

  • http://www.insightfulappetite.com/ sofia

    chia seeds scare me, but eating them in cookies might change my mind… yum!

  • http://www.momatthebarre.com Sam @ Mom At The Barre

    I bought a pack of chia seeds a few weeks ago. I was inspired by Jess (from Fit Chick NYC) who posted a recipe for chia pudding that she likes a lot. I will let you know what I think of them once I attempt making the pudding!

  • http://www.healthontherun.net Lauren

    I guess you’ll know if they work if you use them to power you through your biggest week of mileage! :) I’ve never tried chia seeds but have always been intrigued by them. I know they have a lot of nutrition to them, but they are kind of expensive. Even so, I’d like to try them at some point – especially in the form of those delicious-looking granola bars you made!!

    Also, sorry about your sluggish/tough 16 this weekend. It was humid up in New England too and I hated it. I ran 20 miles and felt like I was swimming the entire time. So gross. Luckily it seems like the humidity is breaking. Keeping my fingers crossed for cool long runs this week!

    • Kelly

      thanks!! I’ll post the granola bar recipe soon – delicious. and yesss – one more day of this crappy weather and we will be blessed with fall!

  • http://runningonsmores.wordpress.com Sarah

    I’ve never had chia seeds before but I see them in the stores and in blogs allll the time. I’m interested to see what you think about them!

  • http://www.thesehappymiles.com Christine

    whoa – never heard of how chia seeds contribute to good running!

    puttin’ ‘em on my grocery list! thanks for the tip!

  • http://www.justgathering.com Shayne

    I put chia seeds in my smoothies or oatmeal every single morning and love them. I let a tablespoon of chia seeds soak in water for a few minutes and then add them in — after the smoothie is already blended. I love the texture. And you don’t need to grind them!

  • http://www.runningfood.com ChiaMom

    Hi. Kelly, I really really enjoy this blog! Thank you so much for all of your sharing. We at Running Food appreciate your trying out the seeds and writing about your experience.

    Unlike flax, Chia seeds don’t need to be ground before eating. However, for people with dental issues, this is helpful. Shelf life in a cool, dry environment is two years. My favorite way to eat them is in yogurt or with my cereal. I make a point to eat at least one tbsp each day. My hair and nails are thicker and growing faster–something I did not expect. I’m working up to 2 tbsdp a day in order to try for an energy boost that other people have reported.

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