Pumpkin seeds are a fantastic source of protein and fiber, yet also low in fat and calories making it a great snack choice or addition to salads, sauces, and more. Pumpkin seeds also contain monounsaturated and polyunsaturated fats, as well as vitamin E, zinc, iron, magnesium, and phosphorous. Plus, they have more than 8 grams of protein per ounce!
Hemp seeds are unique to other seeds in that they contain all essential amino acids in the proper proportions needed for a healthy diet. This makes them a great option for vegetarians and vegans however hemp seeds are a great source of nutrition for everyone to enjoy. Hemp seeds are also an excellent source of essential fatty acids as well as fiber. Hemp seeds have a robust nutty taste and are a delicious topping for salads, yogurt, granola, and even soups.
Surprisingly to many, chia seeds come from the plant salvia hispanica of the mint family. They are a great source of fiber, containing 10 grams per 2 tablespoons, and are rich in omega-3 fatty acids. Chia seeds can easily be added to meals by simply sprinkling them on oatmeal, as well as adding them to cereals, yogurt or smoothies.
Flaxseeds have similar properties to chia seeds and can easily be added to smoothies, oatmeal, cereals, yogurt, and baked goods. Flaxseeds should be ground in order to obtain the highest nutritional value from the seeds. Flaxseeds and chia seeds may help reduce the risk of diabetes, heart disease, and certain cancers due to their high fiber content as well as omega-3 fatty acids.
Sesame seeds are an often forgotten gem when it comes to seeds. They make great additions to salads, soups, baked goods, and are often used in Asian dishes. For anyone avoiding dairy, sesame seeds are an excellent alternative source of calcium. ¼ cup provides as much calcium as an entire glass of milk. Sesame seeds can often be found in dishes using the ground form known as tahini. It has a peanut butter type consistency and is often found in hummus or used to season various dishes.
Last November, we conveyed that "gratitude" in fitness means approaching physical activity and movement with appreciation for what our bodies are able to do and how it makes us feel. We challenged you to cultivate gratitude by sharing the positive impact physical activity has on your life.
Here's what you shared:
"I am grateful that I can walk at least 3 miles without thinking, can I do this? Why, yes I can!" -Sylvia Cruz
"Because of Total Wellness - San Marcos, I DO have muscle definition again, I CAN fit into my smaller clothes, I DO have more energy, and I HAVE more confidence!" -Rebecca Heidt
"Tis the season to be thankful!! I'm thankful for Total Wellness and my active lifestyle because I was able to hike the Big Bend trails this summer and not die!" -Jennifer Haden
"I CAN STILL RUN! Signed up for the San Antonio Rock N Roll Half Marathon! Thank you Total Wellness- San Marcos (WellCats) for the fitness classes I call "In Training"! #fit4life" -Lisa Gonzales Villa
"I am grateful that I have the energy to keep up with my godson/great-nephew. When he moved in with us he had just turned 1 and we used to love to dance around the house while watching Rio and that boy had lots and lots of energy. He was one of the reasons (besides turning 50) I decided that I needed to get healthier, so I could chase him!!!" -Sylvia Cruz
This November, we're extending the call to include all aspects of wellness: physical, social, intellectual, emotional, spiritual, environmental, occupational, financial.
Share it with us in the comments here or on our Facebook page to be entered into the drawing for a special gift next month!