With the right choice of foods, we can eat to better health and a more alert mind. Foods that stave off heart disease, reduce our risk of developing conditions that come with age (e.g. Type II Diabetes, Hypertension, High Cholesterol, etc.), boost our immune system, help us maintain a healthy body weight, improve our overall mood, etc. – can actually taste delicious, while nourishing our mind and body at the same time!
J and I look forward to breakfast EVERYDAY! We have all heard the old saying that breakfast is the most important meal of the day – Food is fuel and energy for our body and mind, without it, we spend the day stumbling around in a fog, and fighting off a headache and possibly a bad attitude. Breakfast is literally just that, breaking the fast that your body is in from the night before. A healthy breakfast supercharges your mind and body to a great start for the day! So, eat your breakfast!!
This picture shows the base of our breakfast cereals – Post Banana Nut Crunch + Nestle Honey Gold Flakes + Natural Park Organic Sprouted Flaxseed + Bob’s Red Mill Chia Seeds
On top of it, we add other nuts and seeds according to our preferences.
For mine, I’d add Almonds + Buckwheat Groats + Pumpkin Seeds + Sunflower Seeds. The following are facts about the health benefits of regular consumption of nuts and seeds:
Almonds are rich in nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. They also have more fiber than any other tree nut. The fatty acid profile of almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain why it helps maintain healthy cholesterol levels. A handful of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined: they may help lower LDL cholesterol as well.
Buckwheat is well known for its ability to lower lipids, due to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. The rutin in buckwheat is known to strengthen capillary walls. Buckwheat is also a good source of magnesium, that relaxes blood vessels, improving blood flow and nutrient delivery while lowering blood pressure – the perfect combination for a healthy cardiovascular system.
Chia seeds are great sources of protein, omega-3s, and fiber. They also contain good amounts of healthy antioxidants, as well as calcium, zinc, magnesium, phosphorus, manganese and iron – all important for our health! Chia’s stabilizing effect on blood sugar also fights insulin resistance which is harmful to our overall health, and is associated with an increase in belly fat. Furthermore, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker!
Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46% – it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood.
Pumpkin seeds are nutritional powerhouses that contain a wide variety of nutrients ranging from magnesium and manganese to copper, protein and zinc. They contain a wide array of beneficial phytosterols and free-radical scavenging antioxidants, which give our health an added boost. In addition, pumpkin seeds may benefit your heart, liver and immune system, help fight diabetes, and offer unique benefits for men’s prostate health and women’s relief of menopause symptoms as well.
Delicious, nutty, and crunchy sunflower seeds are high in energy and are incredible sources of health benefiting nutrients, essential fatty acids, minerals, antioxidants and vitamins. Many of these have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.
So, make it a good habit to start your day well by enjoying a big bowl of wholesome goodness every morning!