1. Can a chia seed "gel" really help me lose weight?
2. What's the most slimming kind of protein shake?
3. Are whole-food vitamins worth the extra cash?

Can a chia seed "gel" really help me lose weight?  A friend just let me in on her secret to losing 15 pounds in three weeks: chia seeds. But she doesn't simply add whole or ground seeds to salads and smoothies-she soaks them in water to make a gel, which she claims suppresses her appetite. What's that about?

Chia seeds are rich in satiating fiber and slimming omega-3s (even more than flaxseed). They're effective whole or ground, but an ancient way of using chia has become popular again: soaking the seeds in water to create a bulky gel. This mixture slows digestion, so you feel satisfied for hours, experience fewer cravings and eat up to 50 percent fewer calories during subsequent meals. It also acts as a colon cleanser. To make: Add a cup of chia seeds to 2 cups of water, stirring well to prevent clumping. Refrigerate for at least 12 hours to allow the seeds to absorb the water. Eat 1/4 cup to 1 cup daily, having it all at once or in two doses, ideally when overeating might occur. 

What's the most slimming kind of protein shake?   To drop a quick 10 pounds before the holiday parties get into full swing, I'm thinking about trying something I read in a previous issueof FIRST: drinking protein shakes. But there are so many out there-soy, whey, brown rice, a rice-pea protein combo...Which do you recommend?

Protein shakes are a great way to shed pounds. Their amino acids such as leucine stabilize blood sugar
to curb cravings and speed the shedding of belly fat, plus reduce the loss of lean muscle mass while dieting. In fact, some of my clients have lost up to 10 pounds in a week by replacing one or two meals a day with a shake. But I would stay away from soy protein shakes. The reason: The isolates used in most soy protein powders could be estrogenic, creating an overload of the hormone that packs on fat. They also can trigger inflammation, which is linked to fatigue, cravings and weight gain. And they often contain harmful MSG. I am a big fan of brown rice shakes and pea protein combo shakes because, in my experience, they offer the longest appetite suppression. 

Are whole-food vitamins worth the extra cash—that is, are there real benefits to them, or are they just a fad?

I don't think whole-food multivitamins are significantly better than regular multis. They're made with
raw whole foods and other natural ingredients that are as unprocessed as possible, which manufacturers claim makes them more effective. But there is little evidence of this, plus they may contain inflammation-triggering allergens like wheat and soy (a problem with some regular multis, too). So check labels to ensure you get all the perks of a multi (such as weight control, energy and better hormone balance) without side effects or spending extra money. Simply avoid inflammationcausing ingredients or other undesired additives like yeast, maltodextrin, mannitol, refined rice flour and undefined "natural flavors:' One multi that passed ConsumerLab.com quality testing: Carlson Super 2 Daily Vitamins & Minerals ($24 for 120 softgels, a 60-day supply, at Vitacost.com).