Put the teaspoon of Chia seeds in 2 or 3 oz of water and leave for between 10 minutes to overnight in the refrigerator. The seeds will start ot form an outer coating of a jelly-like substance within minutes. Because they hold up to 9 times their weight in water, you will feel fuller quicker and for longer. They have both soluble and insoluble fiber that will hydrate you colon, replace electrolytes, and feed the probiotic bacteria there.

Tip: add a teaspoon of Chia seeds to your soup, stew or any liquid (with the exception of high acidic drinks) to feel fuller while eating less.



1 teaspoon of Chia Seeds

2 heaping Tbsp of FULL-FAT yogurt

1 Tbsp extra virgin Coconut oil

1 large leaf of Kale – chopped up (tip:  dip it in boiling or very hot water for a minute to help break down the fibres)

1 Tbsp of Hemp Hearts (these look like sunflower seeds and are found in the organic dept or fridge at your local grocery store)

3 oz. of fruit nectar or juice without sugar

1/2 cup of berries of your choice. While berries are your best choice, you can substitute other fruits such as 1/2 banana, 1/2 mango, etc.

1 Scoop of Pea Protein powder.

A pinch of Peruvian or Himalayan salt.

Add all ingredients to a large beaker and emulsify with a blender stick or in a blender. Tip:  you can leave out the Chia seeds with their gell and add them after blending.

NOTE:  I do not add ice to my smoothies. Not only do I not like them freezing cold, but many health studies have shown that consuming cold foods and drinks, especially on a regular basis, have a negative impact on many of your bodies’ normal functions.