Too much of a good thing?

maryrickabaugh · 07-10-2012, 11:14 AM

Hey All,

Well I now have another possible battle on my hands. Chia seed mikshakes. Because even a good thing can be bad for ya but I have gotten hooked on them. The good, besides great taste, is I have no hunger for anything else.

Now.............

The questionable.........in that the 4 "shakes" ( 2 already eaten and enough mix for 2 more later ) on the menu for today will leave my stats as follows:

1100 cal / 94g fat (77%) / 35g carbs (-24g fiber = 11 net carbs) (10%) / 15g (13%) protein.

Now I'm sure this is a phase and like eggs (

- don't yell please guys) I'll slow down on my taste for these shakes eventually but is it too much of a good thing now?

nspeedracer · 07-10-2012, 01:04 PM

Please share the recipe

I have a bag of seeds and im busy with 2 year old twins and a fiesty 5 year old... sometimes its hard to make food and sometimes nothing sounds good anyhow.
77% fat, sounds like it could almost be like a fat fast, are you losing weight fast with these

cfine · 07-10-2012, 01:08 PM

I would love the recipe too.

maryrickabaugh · 07-10-2012, 03:15 PM

Well I haven't actually weighed yet but I do see/feel a big difference in the way my clothes fit, not stretching as tight in areas or binding when I sit. And I've lost the bloated, sluggish feeling.

This is a strictly a to taste recipe but this is the basic base I start with:

I mix a batch of chia gel (basic gel recipe is 1/3 cup seeds to 2 cps water but I make mine really thick since I add cream and water later. So I use 1/2 cp seeds to 2 cups water, let sit for about 15-20, stir every few minutes to avoid clumps, you can use it immediately but gels better the longer it sits, I leave over night)

So take 1/4 -1/2 cp chia gel (depending on thickness of "shake" you prefer)
Add 1/4 cp heavy cream
Add water to reach desired consistency (I can go from more water for a more drinkable milkshake to less water for an almost pudding like texture and eat it with a spoon)
Add 1-2 tbsp cocoa powder (again depending on personal taste- I use 1)
Sweetener of choice to taste

Mix well by any means ( I've used shaking it in a jar, using a whisk or a quick whirl with either the countertop or hand blender).

A couple of personal observations (your miles may vary):

- Black chia seeds are the most common to find and don't make as an aesthetic appearance but I don't mind that. If you want something that makes it appear more appetizing you can look for or order online the white chia seeds. I have used both and other than looks the difference is so minimal it's no big deal.

- (Apologies up front for the crudeness here) Until your body adjust things will "move" along well (not urgently) but I have never experienced the discomfort or "roughness" that I have with flax seeds.

Hopes this helps. Take Care.

gladee88er · 07-10-2012, 03:57 PM

Quote:

Originally Posted by maryrickabaugh

Hey All,

1100 cal / 94g fat (77%) / 35g carbs (-24g fiber = 11 net carbs) (10%) / 15g (13%) protein.

Hi Mary. 15 grams of protein per day is not nearly enough to sustain your muscle mass even if you never moved. I know some of the experts say this diet is a muscle sparing diet...but that was not my experience. I was eating over 100 grams per day, and it still wasn't enough for my activity level.

You will lose weight faster keeping the fats higher, but in my opinion it's not worth it in the end. I'm glad I took a little longer, and kept the protein higher. As it was, I know I lost over 10 lbs. of muscle that I worked hard for, but I can get that back eventually.

The problem is when it comes to maintenence. Remember that every pound of lean muscle burns roughly 50 calories per day just because its there. Every pound of muscle that disappears will require you to eat x-50 calories from where you was when you started just to maintain current weight. Most people don't think about this, and just want the weight off as quickly as possible, at whatever cost. This is a mistake unless very overweight / obese. Just something to keep in the back of your mind.

Some may disagree with me, but I think you should be getting a MINIMUM of 80 grams of protein per day. Thats only around 320 calories. I hope I'm not alone in thinking this way. Good luck in your journey. It's definitely worth it.

pocahontas · 07-10-2012, 04:52 PM

Quote:

Originally Posted by gladee88er

Some may disagree with me, but I think you should be getting a MINIMUM of 80 grams of protein per day. Thats only around 320 calories. I hope I'm not alone in thinking this way. Good luck in your journey. It's definitely worth it.

I agree with you. I didnt notice the lack of protein in the OP. I would limit the shake to once a day and have some real food, including protein, for lunch and dinner. Your body will thank you.

maryrickabaugh · 07-10-2012, 05:04 PM

Hi Glade,

Thanks for watching out and helping! And you are totally correct about the protein issue in even semi-normal circumstances!!

Unfortunately for me @ 42 I am considered morbidly obese, 248lbs at 4'11". I was already overweight but had some excessive weight gain during a period of debilitating depression due to the loss of my husband of 25 years last year.

I have been a T2 diabetic for years that I kept no control over due to all the excuses that come along, kids, job, time, LIFE and as a result my first checkup (in over a year) recently showed some beginning signs of kidney damage. So for now until I show some improvement in taking care of myself and managing my weight/blood sugars to some kind of stabilized control I am on medication and dietary restrictions such as insulin for my blood sugars and lisinopril for my kidneys and a low protein intake (less than 15%).

Take Care and thanks again!

gladee88er · 07-10-2012, 09:57 PM

Yes, I understand with the kidney problems your doc probably wants as little stress on them as possible. This WOE should clear a lot of those things up shortly. Plus, once the weight is down to a more manageable level, hopefully the kidneys will start functioning well again, and you can up the protein some.

Make sure you drink your water and keep those kidneys flushed out

gladee88er · 07-10-2012, 10:34 PM

Actually Mary, your precentages on the numbers you stated in your OP looks like this:

1100 total calories

Protein = 15 grams x 4 calories = 60 calories ( or 5.5% of daily calories )
Carbs = 35 grams x 4 calories = 140 calories ( or 13% of daily calories )
Fats = 94 grams x 9 calories = 846 calories ( or 77% of daily calories )

The actual grams you quoted for proteins, carbs, and fats only added up to around 1050 calories, so that's why the %'s only add up to 95.5 %, but it's close enough. As you can see from the chart, if you actually was eating 15% of 1100 total calories from protein, you can go as high as 165 total calories from proteins. That's 165 divided by 4 = 41 grams of protein. That's a little better at least. All you'd have to do is add 25 grams of protein, and reduce the fat grams roughly 12, to 82 total grams, and your calories would stay around 1100 per day.

maryrickabaugh · 07-11-2012, 12:30 AM

Awesome Glade! Thanks so much for that! Seeing the numbers broke down that way makes much more sense to me (instead of just going by whatever the tracker shows me) and will simplify things a bit while I get a better handle on things!

Thanks everyone!!

nspeedracer · 07-11-2012, 02:04 AM

so just add a scoop of protein powder, no biggie

gladee88er · 07-11-2012, 05:29 AM

[QUOTE=maryrickabaugh;15791354]

Awesome Glade! Thanks so much for that! Seeing the numbers broke down that way makes much more sense to me (instead of just going by whatever the tracker shows me) and will simplify things a bit while I get a better handle on things!

My pleasure!

gladee88er · 07-11-2012, 05:31 AM

Quote:

Originally Posted by nspeedracer

so just add a scoop of protein powder, no biggie

That's what I was thinking when I typed it. My whey supplement is 24 gms. protein per scoop. Worked out almost perfect in this scenario!

lterry913 · 07-11-2012, 08:19 AM

or maybe add a raw egg like people do for their egg creams.

MargD · 07-11-2012, 10:39 AM

Quote:

Originally Posted by maryrickabaugh

Hi Glade,

Unfortunately for me @ 42 I am considered morbidly obese, 248lbs at 4'11". I was already overweight but had some excessive weight gain during a period of debilitating depression due to the loss of my husband of 25 years last year.

So sorry for the loss of your husband.

nspeedracer · 07-12-2012, 05:09 PM

I made some and this stuff is super weird... I dont know.. its nothing like a milkshake, I might be able to eat the tapioca like pudding, but I cant drink stuff with that type of texture..

Oregon Transplant · 07-12-2012, 08:56 PM

Thanks for sharing, I'll be trying this recipe for breakfast tomorrow. I agree, the texture of chia is weird and takes some getting used to.

maryrickabaugh · 07-13-2012, 10:59 AM

Sorry nspeedracer I guess it's an acquired taste. I had to start off easy on the chia seeds with a thinner mixture and build up to the current recipe I use.

maryrickabaugh · 07-13-2012, 11:00 AM

Quote:

Originally Posted by MargD

So sorry for the loss of your husband.

Thank you so much!

Janknitz · 07-13-2012, 12:40 PM

I think you have to be really careful with things like that--moderation is key. A little is good, a lot is not. Chia seeds have some hormonal effects--I read recently that they contain prostoglandins. According to Wikipedia "They are mediators and have a variety of strong physiological effects, such as regulating the contraction and relaxation of smooth muscle tissue". When you have menstrual cramps you take ibuprophen for cramps because ibuprophen is, among other things, an ANTI-prostoglandin. So prostoglandins may not always be the best thing for you.

There can be other side effects of too much chia, including reduced clotting time and bleeding risk (Chia Seeds & Cancer | LIVESTRONG.COM).

My personal story is that when I first started low carbing I was thrilled to discover flax meal and One Minute Muffins. I had a OMM every day, made with about 1/4 cup of flax meal. I didn't think anything of it when I started having some spotting, but it gradually got worse over the course of 8 WEEKS until I was constantly bleeding very heavily and feeling weak from anemia. My doctor chalked it up to menopause, but I started googling around and found that some people experience bleeding from the phytoestrogen content of flax. I stopped the flax and within 2 days the bleeding stopped too. Perhaps it was coincidence, but I really think it was the flax.

This experience has made me very wary of these "super foods" because they are not commonly ingested in large amounts as I was having. The hormonal impacts are real and need to be taken into consideration. I still enjoy flax, but only once or twice a week now, and I've had no further problems.

You are probably OK for one chia shake a day, but I'd suggest stopping there. If you're having craving issues, perhaps they are being triggered by something you're using to sweeten your shakes?

sya_unit · 07-13-2012, 03:46 PM

I don't think I could eat more than a TableSpoon of Chia a day, not matter how it is served. It gets you moving in your gi tract and that is no good if you are at work. KWIM? But adding some to a smoothie sounds good - I already know about the funky texture and love it. Kind of like tapioca. I shared some pudding with a co-worker and have turned her onto chia seeds. My boss takes them to keep hydrated...

07-10-2012, 11:14 AM	#1
maryrickabaugh Junior LCF Member Join Date: Jun 2012 Location: Charlotte, NC Posts: 25 Gallery: maryrickabaugh Stats: 250/250/150 WOE: Lower Carb / Healthier Choices Start Date: 07/10/2012	Too much of a good thing? Hey All, Well I now have another possible battle on my hands. Chia seed mikshakes. Because even a good thing can be bad for ya but I have gotten hooked on them. The good, besides great taste, is I have no hunger for anything else. Now............. The questionable.........in that the 4 "shakes" ( 2 already eaten and enough mix for 2 more later ) on the menu for today will leave my stats as follows: 1100 cal / 94g fat (77%) / 35g carbs (-24g fiber = 11 net carbs) (10%) / 15g (13%) protein. Now I'm sure this is a phase and like eggs ( - don't yell please guys) I'll slow down on my taste for these shakes eventually but is it too much of a good thing now?

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07-10-2012, 01:04 PM	#2
nspeedracer Senior LCF Member Join Date: Jul 2008 Location: Honolulu, Hawaii Posts: 258 Gallery: nspeedracer Stats: 149/139/115 5'3''0	Please share the recipe I have a bag of seeds and im busy with 2 year old twins and a fiesty 5 year old... sometimes its hard to make food and sometimes nothing sounds good anyhow. 77% fat, sounds like it could almost be like a fat fast, are you losing weight fast with these

07-10-2012, 01:08 PM	#3
cfine Major LCF Poster! Join Date: Apr 2012 Location: Tennessee Posts: 2,451 Gallery: cfine Stats: 276/215/199 WOE: NK Start Date: Atkins 4/12 Nutritional Ketosis 1/13	I would love the recipe too.

07-10-2012, 03:15 PM	#4
maryrickabaugh Junior LCF Member Join Date: Jun 2012 Location: Charlotte, NC Posts: 25 Gallery: maryrickabaugh Stats: 250/250/150 WOE: Lower Carb / Healthier Choices Start Date: 07/10/2012	Well I haven't actually weighed yet but I do see/feel a big difference in the way my clothes fit, not stretching as tight in areas or binding when I sit. And I've lost the bloated, sluggish feeling. This is a strictly a to taste recipe but this is the basic base I start with: I mix a batch of chia gel (basic gel recipe is 1/3 cup seeds to 2 cps water but I make mine really thick since I add cream and water later. So I use 1/2 cp seeds to 2 cups water, let sit for about 15-20, stir every few minutes to avoid clumps, you can use it immediately but gels better the longer it sits, I leave over night) So take 1/4 -1/2 cp chia gel (depending on thickness of "shake" you prefer) Add 1/4 cp heavy cream Add water to reach desired consistency (I can go from more water for a more drinkable milkshake to less water for an almost pudding like texture and eat it with a spoon) Add 1-2 tbsp cocoa powder (again depending on personal taste- I use 1) Sweetener of choice to taste Mix well by any means ( I've used shaking it in a jar, using a whisk or a quick whirl with either the countertop or hand blender). A couple of personal observations (your miles may vary): - Black chia seeds are the most common to find and don't make as an aesthetic appearance but I don't mind that. If you want something that makes it appear more appetizing you can look for or order online the white chia seeds. I have used both and other than looks the difference is so minimal it's no big deal. - (Apologies up front for the crudeness here) Until your body adjust things will "move" along well (not urgently) but I have never experienced the discomfort or "roughness" that I have with flax seeds. Hopes this helps. Take Care.

07-10-2012, 05:04 PM	#7
maryrickabaugh Junior LCF Member Join Date: Jun 2012 Location: Charlotte, NC Posts: 25 Gallery: maryrickabaugh Stats: 250/250/150 WOE: Lower Carb / Healthier Choices Start Date: 07/10/2012	Hi Glade, Thanks for watching out and helping! And you are totally correct about the protein issue in even semi-normal circumstances!! Unfortunately for me @ 42 I am considered morbidly obese, 248lbs at 4'11". I was already overweight but had some excessive weight gain during a period of debilitating depression due to the loss of my husband of 25 years last year. I have been a T2 diabetic for years that I kept no control over due to all the excuses that come along, kids, job, time, LIFE and as a result my first checkup (in over a year) recently showed some beginning signs of kidney damage. So for now until I show some improvement in taking care of myself and managing my weight/blood sugars to some kind of stabilized control I am on medication and dietary restrictions such as insulin for my blood sugars and lisinopril for my kidneys and a low protein intake (less than 15%). Take Care and thanks again!

07-10-2012, 09:57 PM	#8
gladee88er Senior LCF Member Join Date: Dec 2011 Location: Goldfield, NV Posts: 283 Gallery: gladee88er Stats: 240 / 173.1 / 165 WOE: modified Atkins Start Date: April 2011	Yes, I understand with the kidney problems your doc probably wants as little stress on them as possible. This WOE should clear a lot of those things up shortly. Plus, once the weight is down to a more manageable level, hopefully the kidneys will start functioning well again, and you can up the protein some. Make sure you drink your water and keep those kidneys flushed out

07-10-2012, 10:34 PM	#9
gladee88er Senior LCF Member Join Date: Dec 2011 Location: Goldfield, NV Posts: 283 Gallery: gladee88er Stats: 240 / 173.1 / 165 WOE: modified Atkins Start Date: April 2011	Actually Mary, your precentages on the numbers you stated in your OP looks like this: 1100 total calories Protein = 15 grams x 4 calories = 60 calories ( or 5.5% of daily calories ) Carbs = 35 grams x 4 calories = 140 calories ( or 13% of daily calories ) Fats = 94 grams x 9 calories = 846 calories ( or 77% of daily calories ) The actual grams you quoted for proteins, carbs, and fats only added up to around 1050 calories, so that's why the %'s only add up to 95.5 %, but it's close enough. As you can see from the chart, if you actually was eating 15% of 1100 total calories from protein, you can go as high as 165 total calories from proteins. That's 165 divided by 4 = 41 grams of protein. That's a little better at least. All you'd have to do is add 25 grams of protein, and reduce the fat grams roughly 12, to 82 total grams, and your calories would stay around 1100 per day.

07-11-2012, 12:30 AM	#10
maryrickabaugh Junior LCF Member Join Date: Jun 2012 Location: Charlotte, NC Posts: 25 Gallery: maryrickabaugh Stats: 250/250/150 WOE: Lower Carb / Healthier Choices Start Date: 07/10/2012	Awesome Glade! Thanks so much for that! Seeing the numbers broke down that way makes much more sense to me (instead of just going by whatever the tracker shows me) and will simplify things a bit while I get a better handle on things! Thanks everyone!!

07-11-2012, 02:04 AM	#11
nspeedracer Senior LCF Member Join Date: Jul 2008 Location: Honolulu, Hawaii Posts: 258 Gallery: nspeedracer Stats: 149/139/115 5'3''0	so just add a scoop of protein powder, no biggie

07-11-2012, 05:29 AM	#12
gladee88er Senior LCF Member Join Date: Dec 2011 Location: Goldfield, NV Posts: 283 Gallery: gladee88er Stats: 240 / 173.1 / 165 WOE: modified Atkins Start Date: April 2011	[QUOTE=maryrickabaugh;15791354] Awesome Glade! Thanks so much for that! Seeing the numbers broke down that way makes much more sense to me (instead of just going by whatever the tracker shows me) and will simplify things a bit while I get a better handle on things! My pleasure!

07-11-2012, 08:19 AM	#14
lterry913 Major LCF Poster! Join Date: Mar 2011 Location: Ohio Posts: 1,515 Gallery: lterry913 Stats: 5' 11" 238/174/170 WOE: Atkins Start Date: 12/1/2010	or maybe add a raw egg like people do for their egg creams.

07-12-2012, 05:09 PM	#16
nspeedracer Senior LCF Member Join Date: Jul 2008 Location: Honolulu, Hawaii Posts: 258 Gallery: nspeedracer Stats: 149/139/115 5'3''0	I made some and this stuff is super weird... I dont know.. its nothing like a milkshake, I might be able to eat the tapioca like pudding, but I cant drink stuff with that type of texture..

07-12-2012, 08:56 PM	#17
Oregon Transplant Senior LCF Member Join Date: Jun 2002 Posts: 603 Gallery: Oregon Transplant WOE: Atkins Start Date: A long time ago	Thanks for sharing, I'll be trying this recipe for breakfast tomorrow. I agree, the texture of chia is weird and takes some getting used to.

07-13-2012, 10:59 AM	#18
maryrickabaugh Junior LCF Member Join Date: Jun 2012 Location: Charlotte, NC Posts: 25 Gallery: maryrickabaugh Stats: 250/250/150 WOE: Lower Carb / Healthier Choices Start Date: 07/10/2012	Sorry nspeedracer I guess it's an acquired taste. I had to start off easy on the chia seeds with a thinner mixture and build up to the current recipe I use.

07-13-2012, 12:40 PM	#20
Janknitz Major LCF Poster! Join Date: Jun 2011 Posts: 1,753 Gallery: Janknitz Stats: 254/195/150 WOE: Low Carb High Fat, No Grains Start Date: June 16, 2011	I think you have to be really careful with things like that--moderation is key. A little is good, a lot is not. Chia seeds have some hormonal effects--I read recently that they contain prostoglandins. According to Wikipedia "They are mediators and have a variety of strong physiological effects, such as regulating the contraction and relaxation of smooth muscle tissue". When you have menstrual cramps you take ibuprophen for cramps because ibuprophen is, among other things, an ANTI-prostoglandin. So prostoglandins may not always be the best thing for you. There can be other side effects of too much chia, including reduced clotting time and bleeding risk (Chia Seeds & Cancer \| LIVESTRONG.COM). My personal story is that when I first started low carbing I was thrilled to discover flax meal and One Minute Muffins. I had a OMM every day, made with about 1/4 cup of flax meal. I didn't think anything of it when I started having some spotting, but it gradually got worse over the course of 8 WEEKS until I was constantly bleeding very heavily and feeling weak from anemia. My doctor chalked it up to menopause, but I started googling around and found that some people experience bleeding from the phytoestrogen content of flax. I stopped the flax and within 2 days the bleeding stopped too. Perhaps it was coincidence, but I really think it was the flax. This experience has made me very wary of these "super foods" because they are not commonly ingested in large amounts as I was having. The hormonal impacts are real and need to be taken into consideration. I still enjoy flax, but only once or twice a week now, and I've had no further problems. You are probably OK for one chia shake a day, but I'd suggest stopping there. If you're having craving issues, perhaps they are being triggered by something you're using to sweeten your shakes?

07-13-2012, 03:46 PM	#21
sya_unit Senior LCF Member Join Date: Feb 2012 Location: Valley of the Sun Posts: 754 Gallery: sya_unit Stats: 254/184/140 WOE: Atkinsish Start Date: Jan 3, 2012	I don't think I could eat more than a TableSpoon of Chia a day, not matter how it is served. It gets you moving in your gi tract and that is no good if you are at work. KWIM? But adding some to a smoothie sounds good - I already know about the funky texture and love it. Kind of like tapioca. I shared some pudding with a co-worker and have turned her onto chia seeds. My boss takes them to keep hydrated...