life by design · recipes that saved the day · wholefood family health

Chia seed bread

Mum discovered this recipe on line and I thought it needed to be shared!!

I don’t have the original source but here’s how she taught me to make it…..

Perfect as a substitute to bread and ideal broken up and used as croutons in a salad or soup

Ever tried Chia seeds?  Check out the benefits!!!!

Chia seed bread….you will need

1/4 cup of chia seeds

1/4 cup of pumpkin seeds

1/4 cup sunflower seeds

1/4 cup of oats

1/2 teaspoon sea salt 2 tbsp flaxseeds 2 tbsp extra virgin olive oil

1/4 cup of wholegrain unrefined spelt flour

1 cup filtered water

To make

Combine all of the ingredients together and mix with a spoon.

Leave to sit for 30 minutes to allow to chia seeds to absorb some of the water making it a dough consistency.

Spread the dough out on a piece of non stick parchment paper.

Place another piece of parchment paper on top of the dough and roll out the dough as thin as you can get it

*Rolling the dough can be tricky because the chia seeds are quite sticky so you need the second piece of parchment paper

After rolling, remove the top layer of parchment paper and cut into squares using a pizza cutter.

Place into a pre heated oven for 30-40 mins until golden brown Leave to cool and break up into formed squares

They are ready to eat!!!!

This is an example of low G.I and a great snack for those on the one simple change programme as a substitute for bread!

Mum searched for this recipe as a participant in the One Simple Change programme,  adding this as a substitute to make 1 change for 30 days!

hope you find it helpful

Christine x

life by design · wholefood family health

Are you or your children sugar junkies?

We pretty much all know now that too much sugar isn’t so good for us right?

To really understand the implications of excess sugar is helpful, and astounding really to be honest!

The fact that sticks with me about sugar, is a simple, and I never forget it….

Eating sugar supresses the immune responses in our bodies for up to 5 HOURS!…..

Simple sugars, including glucose, table sugar, fructose, and honey caused a fifty- percent drop in the ability of white blood cells to engulf bacteria. Dr Sears

Alarming news, considering the sugar in childrens breakfast cereals and snacks, and the amount of adults starting the day with a bagel, or pastry!!

Carbs!…(not all bad news)

The tricky thing about white carbs like white bread etc. is that the body converts it into sugar, giving a sugar rush short term and then a dip, leaving us crave more of the same!!! ….meanwhile our immune systems are left compromised.

bad carbs

Good carbs

The rule of thumb, is that carbohydrates that will give us good steady energy are those that have protein, and fibre. This can be found in wholegrains, fruit and vegetables.

It can be really worthwhile to take account of the type of food you or your children eat throughout the day, as there is a strong correlation between behaviour and diet, and the sugar habit can become a craving, and a cycle that continues, lessoning the bodies abilities to keep strong immune responses….. meaning we exist on a lower par. Some children will be sugar sensitive, and so monitoring diet will be important!

A few treats will not impact on your life, but a steady habit of sugar foods, and bad carbs will definately effect how you operate and how well you feel!!

 tip from us Family Wholefood Health*  Swap your sweetners in the house from white sugar to demerara brown sugar, maple syrup and real local honey….I have found this an easy swap, and one small change with big implications longterm

What one simple change can you make from where you are now? I’d love to hear it!!

Thanks for reading,


Check out more on slow release energy food here


transform in 30 days · wholefood family health

one simple change

One Simple Change

Have you considered upgrading your eating habits? Picture how you would feel on a de-clutter style of eating habits!! ….

More energy, uplifted, clear skin, lighter,vibrant??
How about …

Getting up before the alarm clock, watching hair and nails grow with ease, seeing the glow through the skin and having a skip in your step!!

It’s so possible to achieve this 🙂

however ….

Old habits can die hard!! This can be tough to take on board in one shot!!!!

As a family we enjoyed working this challenge in increments that set us up to benefit successfully from the programme … AND YOU CAN TOO!!

It starts with  One Simple Change!!!

….for 30 days address one simple change that is realistic, achievable, and beneficial to your health eg. drink more water, get outside more, less caffeinated drinks etc.

After the 30 days add one more!!!!

……and in another 30 days keep those two changes and add another!!!!

1 simple change is worthwhile!! Any step in the direction towards clean eating, and getting nutrition into the body, less stress, drinking water and getting enough sleep, has value and are the best stepping stones towards health and wellbeing. This is the ethos of the healthyliving programme moving forward!


So many times we embark on ‘all or nothing’ fitness regimes, or diets that yield us short term results and leave us with a sense of failure in the long term, when the will power muscle relaxes, or fatigue overwhelms motivation!

One simple change is the motto here, and simple steps towards the longer term gain.

Thanks to all the interest, support and encouragment, we have a group for customers and interested families that helps us stay inspired !! Good news is you are welcome to join … find our facebook community One Simple Change for families here

heres a short video by the wellness channel on ‘the science of healthy eating’

Hope it may help to add to your journey into wellness ….

Get thinking on YOUR first simple change to embark on for the next 30 days!!

This months suggestion was to drink less coffee and more water!! 

What simple change will you make?

PS: visit Family Wholefood Health to stay connected with our latest information on bridging the health gap!!