hi everyone its Bretta Riches from RunForefoot.coom
okay i'm going to be talking to you
about how incorporating chia seeds into
your diet may improve your endurance
capacity as a long-distance runner and
may prevent you from buckling under the
energetic challenges of endurance
running i recently finished a book
called the Aztec diet the power of Chi
by Dr. Bob Arnot, who closely examined the
health benefits of chia seeds in
relevant terms, and the book does a great
job at detailing the mechanisms of
action behind how Chia seeds work to help
block hunger and overall aid in weight
loss management and how chia seeds
sufficiently aids and energy security
and sustained energy for running as an
endurance runner, the book really gives a
good support base as to why
incorporating chia seeds into your
runners diet can certainly help you go
the distance as distance running calls
for sustained energy in chia seeds may
provide robust doses of energy through
many mechanisms of action and there has
been generated a big body of evidence in
support of chia seeds involvement with
delivering quality sustainable energy
for running which is why chia seeds is
often the gold standard for
sustainable fuel for many endurance
runners and is gradually being picked up
more and more by runners. As a deterrent
that counters low-energy, Chia applies its
power in many ways, For one Dr. Arnot
make the case that chia seeds gives
you more control over Hunger by the
simple fact that Chia seeds has an
unmatched ability to extend the feeling
or sensation of fullness, staving off
hunger for prolonged periods of time and
more importantly reduces sugar cravings
and the evidence regarding the capacity
of chia seeds in crushing hunger is
overwhelming and that a study out of the
University of Toronto found that dieters
who ate 2 heaping tablespoons of chia
seeds daily lost 533%
more weight than
the group who were given oat bran
instead the researchers also
discovered that the chia seed eaters had
a spike in adiponectin, which is a
hormone that helps the body breakdown
fat particularly fat around the
midsection in the same study the chia
seed eaters have lost 218 % more
ab fat, in that regard
adiponectin is correlated with low
levels of belly fat storage so there's a
lot about chia seeds that is practical that
can make a big difference in weight loss
efforts
another related study British
researchers found that in pudding form
chia seeds had an extra hunger killing
power so the chia pudding strategy
provides physiological sensations and
responses that blocked hunger and
cravings and of course when you are not
on complete empty and when you're not
craving sugar you are in a better
position to deliver real results during
running from a weight-loss perspective
if you choose to use chia pudding as a
meal replacement for better results
you're better off substituting sugar
with a plant-based protein powder and
thats a handy tip that i got from another
book that I read called the slim down
now diet by Cynthia Sass a registered
dietitian you of course can add Chia seeds
to smoothies, salads, oatmeal
yogurt, casseroles and still get its
tummy-filling benefits. In getting back
to exactly how chia seeds effectively
counters hunger so that you potentially
avoid hitting that exhaustion level
during endurance running according to
Cynthia Sass, just 1 ounce of Chia seeds packs 10
grams of fiber, 9 grams of healthy
fats and almost 5 grams of protein
collectively these metrics are especially
appropriate for curbing hunger and
controlling blood sugar spikes as well
another fresh look at how chia halts
hunger and sugar cravings thereby
providing lasting energy for running is
that according to dr. Arnot, one of the
hallmarks of chia seeds that they absorb
fluid in great amounts which is why and
how they can expand in your stomach to
roughly seven times their
original size and then they remain in
your gut making you full four hours so
you end up getting a measurable up-tick
in energy because the expansion of
chia seeds spreads the feeling of
fullness so it's harder for you to get
hungry faster another appropriate way to
rationalize how chia provides more
transformative long lasting energy for
running is that chia seeds do not have a
negative impact on blood sugar
according to Dr. Arnot, chia helps
prevent fatigue-inducing blood sugar
spikes and dips that can draw you down
during running and also Chia pumps the
brakes on triggering intense hunger and
cravings therefore chia creates more
favorable physiological and bodily
conditions for healthy blood sugar
balance which is going to help fund your
energy levels so this is a really fair
descriptor and assessment of how
fullness and good clean energy is
propagated by chia seeds and how chia
acts as a healthy Hunger suppressor to
enable you to uphold energy in the long
run by repressing or eliminating a
potential energy crisis another way Chia
helps a runner to develop the capacity to
run with more energy in that according
to Trotter researchers chia seeds
dramatically reduce cellular irritation
and inflammation and as a result the
cells were more freely engaged in
managing energy and burning calories so
in this new alignment of reduce
inflammation and individual cells you
can be more effective at harnessing more
energy for running another way
hese that's your energy of motion is
according to dr. are not chia seeds were
used like coffee or Red Bull in ancient
times the best thing about she is that
the heightens energy it provides does
not come with jittery or irritable side
effects according to dr. are not again
he strongly emphasizes that spiking and
falling rollercoaster blood sugar levels
can cause extreme fatigue and exhaustion
but she eliminates that while providing
a slow release of energy and that's
exactly the kind of
energy a long-distance runner needs and
she also delivers good brain energy by
acting of the mood enhancer confidence
motivation booster and overall happiness
and cancer and that the right posture to
be and when it comes to running under
pressure and really pushing the
boundaries for any situation being in a
positive frame of mind is one of the
central elements in performance games so
we are constantly reminded in the
affirming evidence that is piling up in
the academic community of the health and
performance benefits of chia seeds and
it would be a very wise and effective
investment to establish the habit of
eating chia seeds on a regular basis to
improve your approaches on a weight loss
front or on the front of endurance
running to prevent unnecessary dips and
energy in most cases the best change in
health really comes from what you eat
and chia seeds seems to be the real
backbone that is a powerhouse for giving
you more vitality and typically promotes
good health i will link the two books
that I reference in this video i will
link them below in the description box
if you're interested if you want to
check them out for more health tips on
running please visit my blog run
forefoot calm and subscribe to my
youtube channel that the updated and all
the latest research on the health and
performance benefits of barefoot running
thank you so much for listening and
watching have fun out there on the road
bye for now