Smoothie

Instead of breakfast or lunch I like to make myself a smoothie. The best part is I find it to be really filling.

2 cups frozen fruit of choice

kale or spinach or both

1/2 cup yogurt vanilla or plain

1 cup milk any kind of your choice

1 tbsp ground flax seed

1 tbsp chia seeds

throw it all in the blender until smooth and liquified enough to drink through a straw

You can leave out the chia seeds and flax seed however they do have great benefits and do not alter the taste of your smoothie at all. Chia seeds are high in fiber and therefore help absorb extra water from your body to help with weight loss and fiber also helps your digestive system. Once ounce of chia seeds (1 tbsp is equal to .4 ozts) contains 11 grams fiber, 4 grams protein, 5 grams omega 3 fats, 18% rdi calcium, 30% rdi manganese, 30% rdi magnesium, 27% rdi phosphorus, along with higher amounts of zinc, vitamin b3, b2, and b1, and potassium. Chia seeds are rich with antioxidants. High quality protein. Helps absorb water and make you feel fuller to curb appetite. They may also reduce inflammation, blood sugar levels, and reduce risk of heart disease. Flax seed is naturally full of nutrients. Just 1 tbsp of flax seed contains 1.9 grams fiber, 1597mg omega3 fatty acids, 8% rdi Vitamin B1, 2% rdi Vitamin B6, 2% rdi folate, 2% rdi calcium, 2%rdi iron, 7% rdi magnesium, 4%rdi phosphorus, 2% rdi potassium. Flax seed is also said to reduce cholesterol and blood pressure and help control blood sugar levels. They have high quality protein in them. It helps make you feel fuller and therefore curb your hunger.