Seeds of Success

February is American Heart Month ya’ll. We’ve been discussing new habits that will help us avoid encountering heart disease. But, can we be honest? Eating healthy 100% of the time can be tough.

To make it more manageable I’m a strong advocate of the 80/20 rule which is basically practicing clean eating (vegetables, fruits, whole grains, beans/legumes, nuts and seeds) 80% of the the time. Then 20% of the time enjoying more indulgent foods (sweet treats, alcohol etc). I love it because it helps make eating healthy a lot more reasonable. Even with the 80/20 rule some days it can still be tough to get in the daily value of nutrients that I should.

But I’m about to share something with you that can help change that. Three foods super healthy for your heart and overall health. So healthy in fact that the daily serving size is just two tablespoons. Two tablespoons??? Yep, that’s right. Just two tablespoons.

That’s all it takes because there is so much nutritional power packed in a tiny package.

I’m talking about seeds!

I can hear ya’ll now, “Girl, whaaaa?? Seeds are for birds!”

Trust me, they’re not just for the birds. They’re good for you too. And eating seeds is a superbly easy way to get hella essential nutrients in your diet.

Got you ear now? Ok, cool. Let me tell you all about my 3 favorites – flax seeds, chia seeds and hemp seeds.

Flax seeds

These tiny seeds are rich in omega-3 fatty acid, lignans and fiber all of which are rich in health benefits. Flax seeds improve digestive health, lower blood pressure and bad cholesterol and may be beneficial to people with diabetes. The lignans in flax seeds reduce the risk of cancer, especially breast and prostate cancer.

Flax seeds are an excellent source of plant-based protein – great for those of us who don’t eat meat.

For my people concerned with high blood pressure, flax seeds have been proven to lower blood pressure and they are extremely versatile. Some ways to get them into your daily diet include:

• Added to oatmeal or breakfast cereal
• Mixed with water as an egg substitute
• Added to smoothies, cookie dough and muffin batter
• Drinking straight up mixed in water

Be sure to buy pre-ground flax seeds or grind yours when you get them home. The outer shell of the seeds are so tough that our intestines can’t break down the whole seed. Get some flax in yo’ life!

Chia Seeds

Ch-ch-ch-chia! Yep these are the same chia seeds that made chia pets wildly popular in the 80s and 90s. Chia seeds are one of the healthiest foods on the planet. They are packed with nutrients that are healthy for you like fiber, protein and omega-3 fatty acids. Because of this they may reduce your risk of heart disease.

Like flax seeds, chia seeds are really easy to incorporate into your diet. Add them to oatmeal, cereal, smoothies or baked goods. I also like to make chia pudding with them. They can be used as an egg substitute as well. Just add them to water, let sit for a few minutes, and voila! You’ve got a gel with consistency similar to an egg white (but much healthier).

Chia seeds are high in antioxidants and known for reducing inflammation and blood sugar levels. They are also good for your bones containing calcium, phosphorus and magnesium. Gram for gram they contain more calcium than dairy products and more omega-3s than salmon. So nope, you don’t need milk and fish. Grab some chia seeds instead!

Hemp Seeds

Hemp seeds may just be my favorite of them all. Here’s why, they are a complete source of protein. This means that they contain all nine essential amino acids. Only a few plant-based foods like quinoa and soy can boast that they are complete proteins so these little seeds are mad valuable to a vegetarian or vegan.

Hemp seeds are especially rich in one particular amino acid, arginine which turns into nitric oxide. Nitric oxide is critical for lowering blood pressure, therefore promoting heart health. They also contain high levels of omega 3s which aid in a healthy heart as well.

They are a rich source of fiber and have been known to help with acne and rheumatoid arthritis due to their anti-inflammatory properties.

Hemp seeds have also been linked with aiding in neurological conditions including Parkinson’s disease, Alzheimer’s disease and multiple sclerosis.

Just like flax and chia seeds they can be added to oatmeal, cereal and plant based yogurt. I love sprinkling hemp seeds on my salads, soups and hummus.

Try to get hemp seeds with the hulls intact when you buy them. A lot of hemp’s fiber lies in the outer shell or hull.

But um, if you have to get drug tested for any reason, go easy on the hemp seeds. Although they won’t produce a mind-altering effect, it does come from cannabis plant. Even still, I highly recommend them (I could feel my teenager cringing at that bad pun as I typed it).

When it comes to nutritional goodness flax, chia and hemp seeds are full of it. They’re a quick and easy way to add so many great nutrients to your diet. Whether adding them to your morning smoothie or sprinkling them on a salad, plant these seeds in your life and watch your health bloom.