Seeds and things + 30 Day Challenge Update – Taste 'N' Dash
Hi there!! Hope your week is off to a fresh start. In case you are just chiming in, I started a 30 day challenge last Monday to exercise daily, eat regularly without skipping meals and pick healthier choices.
This prompted me to incorporate more seeds into my daily diet. I don’t know about you but back in the day when I would go to the store and see the selection of seeds on the shelf I would keep walking. Hemp seeds, flax seeds, chia seeds… what the heck is that?!?!? But as time went on I became curious and started to research the benefits.
Below are a just a few highlights of each of the seeds that I am including in my diet. I am barely skimming the surface on the benefits but thought this was a good start.
Flax Seeds
Flax Seeds are high in fiber, micronutrients, manganese, vitamin B1, copper and omega-3 essential fatty acid (the good fat).
Found to lower the risk of diabetes, cancer and heart disease.
Hemp Seeds
Hemp seeds are a complete protein, rich in vitamin E, great source of omega 3 & 6 essential fatty acids, fiber, iron, zinc, carotene, phospholipids, phytosterols, vitamin B1, vitamin B2, vitamin B6, vitamin D, vitamin E, chlorophyll, calcium, magnesium, sulfur, copper, potassium, phosphorus, and enzymes.
Found to lower blood pressure, reduces symptoms of PMS & menstrual cramps and increase energy levels.
Pumpkin Seeds
Pumpkin Seeds are a very good source of anti-oxidant vitamin E, good levels of essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium.
Studies show that pumpkin seeds cut the risk of prostate and ovarian cancers, and may have a role in preventing diabetic kidney disease.
Chia Seeds
Chia Seeds are high in fiber and omega 3 fatty acids, rich in antioxidants that help protect the body from free radicals, aging and cancer. Chia seeds also contain calcium, phosphorus, magnesium and manganese.
Studies show chia seeds can lower triglycerides and cholesterol levels while increasing HDL aka “good cholesterol”, helps boost metabolism and useful in weight maintenance.
Sesame Seeds
Sesame Seeds are a good source of vitamin B complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), and riboflavin. Rich in the essential minerals- calcium, iron, manganese, zinc, magnesium, selenium and copper.
Health benefits include preventing diabetes, reduce blood pressure, prevent a wide variety of cancers, and increase heart health.
Any of these seeds can be sprinkled on oatmeal, cereal, salads, yogurt, smoothies, baked goods, sandwiches, ice cream, veggie dishes and pastas.
My plan is to include at least one to two different seeds a day. For example, this morning I added one tablespoon of hemp seeds in the smoothie I drank for breakfast and for lunch I will sprinkle one tablespoon of pumpkin seeds into my salad.
As for my first week on the 30 day challenge, I did okay. I was active every day with the exception of this past Sunday. I ran three miles one day and went on 3-4 mile walks the other five days along with sit ups and lunges at home. My daily food intake was not so good. I managed to eat a decent breakfast and dinner but there were several days where I forgot to eat lunch. (I’m sure I am getting a few eye rolls right about now) 😉 But honestly, my days are so busy that food is the last thing on my mind.
So week two of the 30 day challenge is to take time out of the day to include a healthy lunch. Skipping meals will actually cause more harm by not nourishing my body with the required vitamins and minerals that we need on a daily basis. I am not doing myself any favors.
On that note, I want to leave you with a picture from yesterday’s walk. Isn’t she a beauty?? I just love her!
Cheers!