They provide tons of protein, fiber and are a great source of essential fatty acids. Chia seeds are an especially good source of Omega-3 and provide the highest level of this essential fatty acid of any vegetarian source. Plus, eating chia seeds gives you extra energy and stamina. In fact, ancient Aztec runners used to carry pocketfuls of chia seeds to keep them going on long hauls.

One of my favorite recipes with chia seeds is my Chia Tapioca Pudding. Here’s a video of me making it with two of the incredible women from my “Powerful Woman Powwow” Program, Katherine Deva and Angela Minelli.

This recipe is “raw”, has zero dairy or sugar and is sweetened instead with all-natural stevia, a calorie-free herb that has no impact on glycemic levels. This recipe even helps you to lose weight!

And, because it has so few ingredients, Chia Tapioca Pudding takes less than 15 minutes to make and is a quick, delicious treat that’ll boost your energy, increase your stamina and stockpile your system with Omega-3’s and other essential fatty acids. Check out the video then try the recipe for yourself. What’s not to love?

By the way, to find out more about the “Powerful Woman Powwow” Holistic living Intensive, please go to www.RoseCole.com/PowerfulWoman

Dana Berkoski

Question From A Reader:

Rosie,
 
I thought “gluten” & “wheat” are the same thing but Lara said that some things can still have gluten even if they are wheat free?
 
And eating Eezikeal bread is wheat bread even thought it’s been sprouted, are we still technically eating wheat?
 
Thanks love!
- d

Rose’s Answer:

Gluten is the protein that is in wheat that causes all the problems, but it’s found in other grains as well such as barley and rye.
 
When you eat Ezekiel bread you’re still eating wheat, but if you check the ingredients list you’ll see that it’s “sprouted.” When wheat is sprouted, the gluten is destroyed. The list must SAY the word sprouted before grain, otherwise the gluten hasn’t been eliminated.

However, you will also notice that a small amount (I mean VERY small!) of gluten is added back into Ezekiel bread. So, it’s not safe for Celiacs, but it’s usually fine for anyone with an intolerance or sensitivity to gluten, like myself. And believe me, YOU WOULD KNOW IF YOU WERE CELIAC! They’d tell you in the hospital – which is where a Celiac would be after eating even the tiniest bit of gluten.

For great gluten-free recipes, check out my cookbook at www.Rosecole.com/Cookbook

But what about all that gluten? Isn’t it an energy sabotager?

The problem with carb-loading by eating pasta and bread is that they’re both filled with gluten. As you know, gluten is responsible for lethargy, spikes in insulin, depression, headaches and — perhaps most problematic for athletes – poor digestion. Most human bodies don’t have the enzyme necessary for breaking down gluten (the protein found in wheat and other gluten grains); the pieces left over ferment, which can lead to gassiness, bloating, and poor absorption of other nutrients. The extended digestive period also drains a lot of energy that could be put to better use.

So, how does an athlete get the power boost they need without adding wheat and gluten to their diet? Follow the lead of Tour de France cyclist Christian Vande Velde and his fellow Garmin-Transitions pro-cycling team members: carb-load gluten & wheat-free!

Initially shocked by their team physiologist’s suggestion to go wheat-free, the Garmin-Transitions cyclists soon learned that not only was it possible to carb up without eating wheat and gluten, it actually improved their athletic performance. After Vande Velde found success with going gluten-free, his teammate Tom Danielson gave it a shot and found similarly positive results. “My performance really improved a lot – there was definitely a correlation. I think that my digestion is better, and because of that my sleep is better and my recovery is better.”

Substitutes like quinoa, rice, and corn provide the carbs necessary for maintaining glucose and glycogen levels athletes need for high performance, endurance and recovery without adding in gluten. And it’s not just athletes who benefit from gluten-free diets. A huge percentage of Americans suffer from some degree of gluten intolerance, leading to a whole slew of biological issues including (but not limited to): Chronic Fatigue Syndrome, mouth ulcers, anemia, osteoporosis, diarrhea, constipation, abdominal bloating, depression, acne and other skin problems, asthma and irritability. Even people who don’t have a gluten allergy report feeling healthier and more energetic when they cut gluten from their diet. Their digestion and performance improves and many experience significant weight loss. The thing is, most foods that contain wheat also contain high levels of sugar, salt and processed ingredients. When you cut wheat, you cut a lot of other bad stuff at the same time leading to a healthier, more energetic, happier you!

Because of the wide range of people suffering from gluten intolerance, gluten-free diets are becoming easier to maintain and gluten grain substitutes are widely accessible. In my “Optimal Energy Recipes” cookbook I’ve provided over 70 recipes that are gluten-free, dairy-free, sugar-free and soy-free! Click here to check it out!

If you’re looking for a way to get through the holidays without gaining the dreaded 10 pound holiday bulge, and maybe even LOSE weight, while still eating all of the amazing dishes that make this time of year so festive… then you’re going to LOVE my new cookbook, “Stay Slim Holiday Recipes – 44 Delicious Holiday Recipes With A Healthy Twist.” www.RoseCole.com/Holidaycookbook 

It’s filled with tons of sugar-free, gluten-free, and dairy-free recipes that can be used all year long!

Organic Authority TV recently showcased my recipe for Chilled Holiday Nog, and the response was so positive that Laura Klein asked me to return to share another treat with her viewers!

Here I am with Laura on the set of our video shoot where I prepared my Superfood Candy. The most popular recipe from the second edition of my original cookbook, “Optimal Energy Recipes,” Superfood Candy is a delicious, raw food treat made with Raw Cacao (which is raw chocolate) and is sure to please every member of your family! Get a free copy of the recipe at www.RoseCole.com/Cookbook.

I’ve added over 80 pages of new recipes and resources for all-natural products and healthy substitutes for not-so-healthy ingredients in your own recipes.

Now with over 120 pages of mouth-watering, yummy-licious dishes, this treasure of sugar-free, gluten-free, soy-free and dairy-free recipes is a must have for every kitchen.

And the best part is that it’s in downloadable form, so you get instant access to it right after your purchase. Go here for 2 FREE sample recipes! www.RoseCole.com/cookbook

Get your copy now at www.RoseCole.com/cookbook.

Ingredients
• 2 cups Almond Cream*, unsweetened
• ½ cup date paste (dates blended with a little water)
• 2 Tbsp grade B maple syrup
• 2 frozen bananas
• 2 tsp flax seed oil (*optional)
• 2 tsp vanilla extract
• ½ tsp nutmeg plus additional for sprinkling
• ¼ tsp cinnamon

Directions
Blend all ingredients except bananas. Add bananas and blend. Serve immediately, sprinkled with additional sprinkle of nutmeg.

*To make Almond Cream, soak 1 1/2 cups of almonds in water for 8 hours, drain, and rinse.
Then, blend the almonds with 3 cups of water and strain (a small wire strainer works well).

Serves 4.

For more fun soy-free, dairy-free, sugar-free, and gluten-free recipes check out my “Optimal Energy Recipes” e-Cookbook at: http://www.rosecole.com/products/cookbook

Ingredients

• 1 cup extra virgin coconut oil
• ¼ cup organic raw almond butter
• ¼ cup almond meal
• 4 Tbsp agave nectar
• ¼ cup organic unsweetened coconut
• ¼ cup hemp seed protein
• ½ tsp liquid Stevia or 3 tsp powdered Stevia (6 packets)
• 1 Tbsp organic vanilla
• 1 tsp cinnamon
• ¾ cup raw chocolate cacao powder (may substitute Chatfield’s roasted carob powder)
• 1/3 cup goji berries *optional

Directions
1. Spray an ice cube tray with nonstick spray and set aside or use mini cupacake tins and papers.

2. Melt coconut oil under hot water or spoon into saucepan and melt over low flame. When coconut oil turns to a liquid, pour oil into medium bowl.

3. Slowly whisk in almond butter, cinnamon, Stevia, and agave nectar one at a time.

4. Next, whisk in vanilla.

5. Then slowly stir in cacao (or carob), almond meal, coconut, and hemp seed protein one at a time, sprinkling evenly as you go.

6. Batter should run off of spoon. Spoon into ice cube tray, or cup cake papers and chill in freezer for 15 minutes.

7. Sprinkle goji berries of the top. *optional

Fun Optinal Add-ins
• 1–3 drops of your favorite edible essential oil: peppermint, lavender, lemon, rose, tangerine. You can find the best essential oils at www.RoseCole.com/Rose Recomends.

• ½ tsp Course Celtic sea salt (www.TrySunFoods.com)

• ¼ cup Chopped Golden berries, also know as Incan Berries (www.TrySunFoods.com) These taste like tart cherries!

Find more great dairy-free, gluten-free, and sugar-free recipes like this in my “Optimal Energy Recipes” cookbook!

Breakouts are a generally stemming from blood sugar problems and accompanied by chronic inflammation. These trigger hormonal reactions that lead to excess sebum production, blocked pores and creating an overgrowth of nasty bacteria.

Gluten contributes to this in a couple of ways. First, it can cause issues in the small intestine, which could lead to your body not digesting properly – causing your body to not get the nutrients it needs.

The second link between gluten and acne is inflammation. People with gluten sensitivity cannot digest gluten effectively. As a result their bodies improperly absorb undigested pieces of gluten. The body treats these as invaders, and goes on the attack.  The white cells in the body release histamine, which increases inflammation. Inflammation increases insulin resistance in the nearby cells.

Insulin resistance leads to, which cause breakouts. Don’t forget to check my gluten-free recipe book below!

When this happens once in a great while, the body can deal with it. But most people are exposed to gluten 3 or more times a day. This, coupled with other inflammatory agents, spreads inflammation all over the body, and inflammation causes the aging in our skin to speed up and creates breakouts.

AND, an overabundance of sugar and carbs in turn increases your insulin levels and next thing you know, you’ve got too much testosterone in your system. And there is nothing that causes your skin to secrete excess oils like testosterone.

So, what can you do to stop this horrific cycle?

Reduce, or altogether eliminate gluten from your diet.  That may sound harsh, because gluten is literally everywhere.  The good news is, the number of products on the market that don’t contain gluten increase every single day.  You can find gluten-free wheat, tortillas, pita bread, juice and a million other things – you just have to know where to find them.

Just to back up what I’m saying, studies comparing teens in the US to teens in non-gluten cultures show that acne is virtually unknown in countries that don’t consume high amounts of gluten.

Get off the gluten-train and get your skin looking clearer and younger!

For more on how to get clearer, younger, more radiant skin all-naturally with what you eat, check out my “7 Weeks To Super Skin” Program at http://www.rosecole.com/programs/7weekstosuperskin

Wheat & dairy could be the problem!

Did you know that MOST of the US population has food sensitivities to wheat and gluten and they don’t even know it? I would say even as much as 70%.

Food allergies are much more common than most people realize. Millions of adults and children suffer from allergic reactions to food and do not know it because the symptoms can be hard to diagnose.

It’s easy to know if you have a peanut or shellfish allergy that sends you to the emergency room every time you eat it… your body is clearly telling you that you should NOT eat these foods.

But more common allergies are really more like “food sensitivities” or “food intolerances”, and because the symptoms can range anywhere from bloating, poor digestion, headaches, food cravings, sinus problems, acne, lethargy, depression and weight gain, most people don’t think it’s caused by the food they’ve been eating for their entire lives… they just think, “There must be something wrong with me.” So they blame it on their slow metabolism or their bad genetics and they just live with it.

I speak from experience, that if you can recognize the foods that you are allergic to and eliminate them from your diet, then you will feel SO much better and you will be able to lose weight effortlessly. (I have one client that lost over 80 pounds without exercising just by cutting out wheat alone!)

The top four culprits are:

# 1. Gluten (the part of wheat that triggers our immune system)
# 2. Dairy
# 3. Soy
# 4. Eggs (this one is much more uncommon)

The best thing to do is cut out the two most prevalent food intolerances – Gluten and dairy, for 3 weeks. You won’t believe how great you feel, and how quickly you lose weight!

I choose to go without gluten and dairy pretty much all the time, but I’m not perfect with it. When I do eat a little dairy or wheat I just have to prepare myself for feeling a little more tired and bloated because it takes about 3 weeks to remove it from your system.

Going gluten and dairy-free is much easier and enjoyable then you would think. Health foods now have an entire section devoted to substitutes that are dairy-free and gluten-free; like almond milk instead of milk, and quinoa floor for baking, or rice pasta instead of wheat pasta.

Be sure to check out my new dairy-free, gluten-free, and sugar-free cookbook at www.RoseCole.com/Cookbook.