Snacks With Benefits

….I apologize to the Tumblr page that I pulled this from, because I didn't save that info the give appropriate credit, but hope they just appreciate me spreading the "wellness love".

Good guide to make a personal trail mix to carry with, along with a piece of fruit to keep you going to the next real meal, and avoid buying junk while you are out. And a few additional my fav's below.

Snacks with Benefits

Brown, Golden & Ground Flax seeds – Contains ALA or Omega 3 (2.1g/tbsp – Golden; 2.5g/tbsp Brown), Regulates blood sugar, Lowers cholesterol, Protects against Cancer (colon and breast), Reduces Inflammation in the arteries

Sunflower Seeds – Great source of Vitamin E (antioxidant, meaning fights free radicals), and lowers bad cholesterol

Peanuts – Lowers LDL (bad cholesterol) and raises HDL (good cholesterol), Good source of protein, Balanced monounsaturated fatty acid food, Good source of B-Vitamins as well as minerals. Side Note: Make sure to limit to 100g per day, choose an organic brand and remember it’s a food that will increase your blood sugar if in excess; therefore should be a balance with the rest of your foods. 

Poppy Seeds – Good balance of unsaturated fatty acids, Good source of Zinc, Calcium and Magnesium, Low in Calories and a great Carbohydrate

Pistachios – Lowers LDL and raises HDL, Anti-inflammatory, Good source of Vitamin B6 and Vitamin E

Almonds – Lowers LDL and raises HDL, Healthy fat for brain health, Heart and bone health, Anti-inflammatory, Full of vitamins and Minerals (Vitamin E) and energy booster

Sesame Seeds – Lowers blood pressure, Improves digestion health, Great for heart and bone health, Full of Vitamins and Minerals

Walnuts – Reduces cravings, Full of antioxidants, Brain health, Lowers LDL and raises HDL, Good source of ALA (good fat), and Rich in Vitamin E

Hazelnuts – Good Fats (Brain & Heart health), Good source of Vitamin E, Reduces cravings (weight-loss management), and Full of antioxidants

Pine Nuts – Good source of Vitamin K, Vitamin E, Vitamin B2, Zinc and Potassium, Full of Antioxidants, Reduces cravings, Anti-inflammatory, Good source of fiber and protein

Wheat Germ – Full of essential vitamins and minerals, High in fiber and protein. Side Note: Can cause weight gain because it is calorie dense food. Not recommended for those on a Gluten Free diet.

Brazilian Nuts – Very rich in Selenium (overall human health), Reduces the risk of heart disease and Reduces cravings. Side Note: Over consumption will cause weight gain (40g every other day or twice a week). Keep Selenium to the recommended amount, if there is an increase of Selenium in the body it can cause fatigue, stress and irritability. 

Cashew Nuts – Great source of Protein, Vitamins and Minerals, Full of good fats (Brain and heart health), Reduces cravings, and a good source of Fiber

Pumpkin Seeds – Good source of Potassium and Magnesium, Full of Protein and Antioxidant, Reduce blood sugar, Good source of Zinc and Omega 3 and Reduce the incidence of BPH (Benign Prostatic Hypertrophy) – a condition in which the prostate gland becomes enlarged.

My personal fav's additions to this list……..

Goji Berries – Very nutrient dense berry, high in Vitamin C, said to aid in longevity, clear shin, and many more benefits. read more.

 

Hunza Raisins – Simply my favorite for trail mix, sweet and juicy beyond description, added to salads, after workouts to replenish sugars, I call them "Nature's Candy". Most Whole Foods have these in their bulk nuts and dried fruits section.

 

~stay healthy~

 

click here or photo below for all my articles in "Eat Smart"

4 Responses

03.26.15

Really enjoying this website. So much great info. Love the artwork. Very well done

03.26.15

Hi Marlena,

This is a not for profit, ad-free blog, and comments like yours are my only payment. Comments always mean a lot to me in that the “Art of the Wellness Blog” is my passion.

So, much appreciated, and I hope you get one or two healthy tidbits out of the site, along with just a pleasant web browse !!!

~stay healthy~

Doug at Gaia Health Blog

02.08.16

Sunflower seeds healthy snacks and offer health benefits due to their vitamin B-1, or thiamine, content. Thiamine activates enzymes within your cells, helping to drive chemical reactions your cells need to function.

 

02.08.16

Hi Sahil,

Thanks for the info. Good to know. I’m atually eating sprouted sunflower seeds every, sprinkled in my dauly salad and a fe wien I eat some cashews throught the day,  and I love them.

~stay healthy~

Leave Your Response

* Name, Email, Comment are Required

“Body”, (Part 44)
a.k.a. “I Like the Girls”
(…a Summertime Slideshow)

Healthy Herb Fries

My Top 10
“Fountain of Youth”
Superfoods (Part 2)

Salted Honey and Orange Blossom Naked Cake
(..with Healthy Baking Tips)

“Music is the Best Medicine”
“Straight Cold Player”
– Lenny Kravitz
(….time for me to “Rock Out” !!!)

Simple Baked Italian Oregano Meatballs

Girl Talk:
Beauty Secrets from Africa
(Part 3)

“Spring” Breakfast Skillet

Cool Fitness Gear!!!
(Part 4)

Fifteen Creative Five Ingredient Smoothies

Fifty, Fit and Fabulous!!!
Stephanie Person, Age 50 !!!
Nutrition Coach

Pan Fried Cod in a Citrus Basil Butter Sauce

African American Men are at High Risk of ‘False Positives’ in Prostate Cancer Screening

Cucumber Rolls with Creamy Avocado

DIY Skin and Body Care, Part 6 (a.k.a., “The Orange Article”)

Mango Lettuce Chicken Wraps

One Woman’s Journey into Fighting Acne With Essential Oils

Grilled Garlic Herb Shrimp Skewers

Ballerina Misty Copeland’s
Five Ways She Eats, Trains and Lives Healthy

“Huli Huli” Chicken

Men’s Natural Body Care
(…becoming an all-natural, GQ “Smooth Operator”)

“Moscow Mules” Drinks
(…and my list of Healthy Sweeteners for Cold Drinks)

Girl Talk: Natural Contraceptive Methods

My Top 30 Superfood
“Power Rankings”
(….numbers 1 thru 10)

Rosemary Lemon Chicken Skewers

Putting Monsanto in Your Vagina?
…Many Tampons Contaminated with Toxic Glyphosate Herbicide

“Dutch Baby” Pancake Skillet w/Fried Egg and Salmon

The Prostate Cancer Fighting “Fantastic Four” : Broccoli, Turmeric, Green Tea, Pomegranate

Potato and Egg Bake w/Rosemary

Toxin Levels in women drop sharply  just 3 days after switching to natural makeup  (…a recent study says)

Cilantro Lime Chicken Thighs Skillet

The “Gangster Gardener”
He plants food gardens on vacant lots all over South Central L.A.

The “Green Goddess” Sandwich

Men’s Health: Nutrients for Male Vitality and Well Being (Part 7)

Portuguese Style Chicken Skewers

“The Wanderlust Food Diaries”
“Diggin’ the Scene….”
…at the Villingili Resort, Maldives
Menu: Tropical Lunch Inspirations

Potato, Pepper, and Egg Skillet

New Study Reveals Importance of Zinc in Prostate Health

Summer Glow
“Buddha Bowl”

Dinner and a Movie:
“Creed”
On the Menu: Healthy Philly Cheesesteak

Buckwheat Pancakes

Health and Safety Tips When Getting a Tattoo

Healthy Oat Banana Waffles

“Short Story Long”
(….The Travel Adventures of Lee Litumbe)

See all articles in “The Healthy Chef’s Cookbook”
(The Art of Food)

See all articles in “Eat Smart”
(The Science of Food)

The GAIA Health Blog
Ranked in Top 100 Health Blogs!!!

…and top 100 Natural Food Blogs for 2018

(BELOW) Links to my favorite sites who are ”Raging Against the Machine”
(and also some fun cooking blogs)

One Bold Soul: Artist and Writer

(…”Healthy but Smart” is one of the best websites I’ve found, if you want to find unbiased, informative, and understandable research and info on superfoods and so forth, to aid in taking your health back!!)

(same name, different blog, no need to fight about it)

Real Food Freaks

Kim’s “Nutritionally Well”

THE PAST ON A PLATE
Special ‘shout out’ to this food blogger. Totally different style than me, but my favorite food blog in creativity. She inspired me to start my ‘Dinner and a Movie’ and “Wanderlust Food Diaries’ articles.

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Search