Tinny but powerful!!!

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Let’s talk about powerful and nutritious little bundles of health.  Seeds!!!!

They may be tinny, but look out, they are MIGHTY!!!

These little gems of nature are often passed by, why you ask? Size. Folk’s under-estimate seeds, because, let’s face it, they are smaller than a NUT. We all know there’s all kinds of yummy, healthy goodness in nuts, but seeds!?

Below, I’ve highlighted 3 little powerhouses that are so packed with essential fatty acids, fiber and so much more, you’d be silly if you didn’t incorporate them in your healthy life style.

When using small seeds as chia, hemp, or flax seeds, I encourage you to either purchase ground or grind you’re own. (I use an old coffee grinder)  They keep in a sealed container for about 5-7 days in the refrigerator.  Keep in mind, these seeds are so small our bodies don’t really process them efficiently and we miss out on most of the nutritional benefits they offer. When you grind them up the body recognizes it, breaks it down and uses it. Kinda like chewing our food. The more you chew your food and break it down the easier it is for your body to direct the nutrients to be processed and used properly. Plus our bodies don’t have to work as hard to digest and get those vitamins to all the right places.

Flax Seed

This little powerhouse is chalked full of nutritional goodness. It’s considered a “Super Food”.  It’s filled with not only Omega-3 essential fatty acids “good” fats that have been shown to have heart-healthy effects. Just 1 Tablespoon of ground flax-seed contains about 1.8 grams of plant Omega-3’s!!!

It’s also, full of fiber! It contains both the soluble and insoluble type.  Which as we know helps with cleansing out our colons and helps with the removal of extra cholesterol from the body as well.

It also have Lignans, which have both plant estrogen and antioxidant qualities.

How to use these guys? I scoop 1-2 tablespoons in my smoothies or will sprinkle on top of my yogurt along with my granola.  Add either ground or whole flax seeds to breads or your home-made granola.

Chia Seeds

These little guys are becoming more popular than ever, and there’s a reason!

It turns out these seeds are a rich source of nutrients and antioxidants. They are a “whole grain” food, and are usually grown organically.  They’re a non-GMO and naturally free of gluten. Despite their tiny size, chia seeds are among the most nutritious foods on the planet. They are loaded with fiber, protein, (one tablespoon contains 3 grams of protein that’s impressive for such a small package.), Omega-3 fatty acids and various micronutrients. In just 2 Tablespoons of chia seeds, there’s 18% calcium, 24% magnesium and about 50% manganese.  These nutrients help with the prevention of hypertension and maintain a healthy weight. Not to mention satiety! The combination of protein, fiber and the gelling action of the seeds when mixed with liquids all contribute to their satiating effects.

They can also be used as an egg replacement. The outer layer of the seed swells when mixed with liquids to form a gel. This can be used in place of eggs to lower cholesterol and increase the nutrient content of foods and baked goods.

This is one seed you don’t want to pass on. It can be used whole or ground, body digests this seed whole, unlike other seeds as the Flax seed.

I personally use ground in my smoothies, I find the texture of the gelling action of the seed off putting to MY tastes. If you do add them to your smoothies, be sure to add a little more liquid, as they will thicken it up due to that gelling action.

Third seed to consider adding to your Plant based lifestyle. Hemp Seeds

These little powerhouses are full of amazing health benefits. Like the chia and the flax seeds, these guys are full of Omega-3 fatty acids, BUT they also have Omega-6 as well. They are often referred to as hemp hearts. These seeds contain over 30% fat, NO, not the bad kind, the Healing kind. Because they are filled with both of these two essential fatty acids, which promote cardiovascular health.

It’s also known as “Perfect protein”, not only containing all 20 amino acids, but also each of the 9 essential amino acids that our bodies can’t produce. (I use this as my protein when I want an extra boost in my smoothies or anything else I might be whipping up)

They are a rich source of both soluble and in-soluble fiber which naturally cleanses the colon and reduces sugar cravings.

I can hear a few of you asking, “wait a minute, aren’t these from Pot plants?” Hemp seeds are the seeds of the hemp plant, Cannabis Sativa.  They are from the same species as cannabis (marijuana). However, hemp seeds contain only TRACE amounts of THC, the compound that causes the drug-like effects of marijuana.

So you CAN add these little guys to your daily routine with-out the fear of getting “high”.  I use them ground, like Flax seeds, our bodies don’t really process these guys completely.

These are just 3 simple examples of adding Plant Based, Whole foods to your healthy lifestyle!

If you’d like more info on these or other healthy topics contact me with the contact information provided here on this site.

In Health & Peace,


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