08/30/2026
August Health Coaching Newsletter
Hey friends, it's your health coach, Leah, with a few thoughts about why we should add in beans for overall wellness! 11 years as a certified health coach, I still totally geek out over the power of food as medicine.
With Chia Leah, our team is proud to not only empower & encourage all of us to be well, but we are also here to offer grab-n-go options when you don't always have the time to cook but you DO have the desire to eat well!
It's not all or nothing. We've all BEAN there, done that!!!! 😉
It's about adding in one healthy habit at a time in creative and easy ways. I hope this newsletter sparks curiosity, which in my opinion, is the spice of life!
Chia soon,
Leah
Fact: legumes, more commonly known as beans, are a super food.
Here's what happens when we add in just 1 serving* a day to our diet:
*1 serving of beans = 1/2 cup
1/2 cup of beans equals 7grams of fiber, which takes a serious dent out of the 25grams/day we need.
Did you know that 90% of Americans do NOT get adequate fiber?
1/2 cup of beans = 8grams of protein to support muscle maintenance. Adding in more plant based protein is not only good for the planet, but it provides vitamins & nutrients that animal proteins lack AND beans do not contain saturated fats that many animal proteins contain.
Beans can help lower cholesterol over time when eaten regularly. This also means that beans are a heart healthy food!
Beans are amazing for digestive health, not only in helping prevent constipation but also contain prebiotics that feed good gut bacteria. That's right, beans are great for the gut microbiome!
The list goes on.....
Ok, we know that beans are healthy.
But, how we do implement a
bean-forward diet?
1. The initial most important theme is to START SLOWLY. Do not eat more than 1/2 cup of beans a day when first implementing this new habit. This is where a lot of people get tripped up and end up with digestive issues. Once we have adjusted to the magic of beans, we can slowly add in more.
2. The KEY TO IT ALL IS CONSISTENCY. If we are consistent with a new habit, we can gage if it is working.
3. Fiber loves water! So, we need to make sure we are drinking enough water. Water makes sure that our digestive system can process the extra fiber. PLUS, hydration improves the functions of ALL of our systems.
4. Okay, now for ideas on simple ways to add in beans:
-Eat a salad every day that has beans in it. Chia Leah offers delicious fresh salads with beans.
-Eat a soup every day that has beans in it or ADD beans to it for more texture and health. Try our Chia Leah soups including: White Bean Green Chile, Sweet Pea + Mint and Jen's Red Lentil.
-Buy 3 cans of beans/week. Diversify with a variety of beans: garbanzo, black bean, cannellini, and lentils. We just open, strain and rinse the beans and place in airtight glass containers to keep in the fridge for "easy access" and a visual reminder every time we open the fridge. Then, we add beans into our familiar meals:
-Add beans into omelettes, soups, burritos & sauces.
-Add beans into baked goods. Google black bean brownies and prepare to be mind blown.
-Buy high quality hummus for a different texture and quick snack dip. Avoid hummus with additives and canola oil. And, don't forget Chia Leah makes some great hummus! Hummus is also a great spread, so if for any sandwich lover, simply upgrade by adding in a dollop of hummus for that extra boost of nutrients.
-Air fry or roast garbanzo beans for crispy texture. The perfect after school snack for the kiddos or addition to a side salad at dinner.
-Check out our website for delicious and super easy recipes at Chialeah.com
5. Finally, from a mom who has been trying to add in more health to our family meals: make it family affair. Share good info about the super food power of beans. My kids favorite: Black beans boost brain power! Our cheese quesadillas and burritos are NEVER without plenty of black beans. Small but mighty victory for me!
Note: These ideas are "add ins" for a more healthy lifestyle and longevity. We are not suggesting to cut out animal protein, but simply to add in more plant based protein over time. Interestingly, historically beans have been a staple in all 5 blue zones (the places were people live the longest!)
Shop Chia Leah for beans!!
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