Fuel Our bodies and minds with seeds and nuts 🌿🥜🧠

We all want meals and snacks that not only taste good but genuinely support our health. Seeds and nuts are a simple, natural way for us to boost protein and fiber — two key nutrients our bodies need every day.

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Why Focus on Protein and Fiber?

Protein helps our bodies absorb and use the nutrients from the foods we eat, making sure everything works well inside us.

Fiber supports digestion and helps clear out what our bodies don’t need. Plus, fiber plays a big role in hormone health, so aiming for more than the minimum daily amount can really make a difference.

Together, protein and fiber help us feel full, energized, and balanced throughout the day.

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How Much Protein and Fiber Do We Need?

• Protein: It’s helpful to think of protein needs based on our body weight. A good range to start with is 50% to 75% of your body weight in grams.
  
  • For example, if you weigh 150 pounds, starting at about 75 grams of protein and working up to around 112 grams can support your body well.
    
• Fiber: Most recommendations list minimum daily amounts — about 25 grams for women and 38 grams for men. But for optimal digestion and hormone health, it’s best to aim higher than these minimums.
  

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Seeds and Nuts That Make It Easy

Here are some of the best seeds and nuts to help us reach those goals — they’re packed with protein, fiber, and other nutrients that support our whole body:

• Basil seeds:
  
  • 4 grams of protein
    
  • 8 grams of fiber per ounce
    
  • High in antioxidants and great for digestion
    
• Chia seeds:
  
  • 5 grams of protein
    
  • 11 grams of fiber per ounce — one of the highest fiber sources
    
  • Loaded with calcium, magnesium, and omega-3 fatty acids to support heart and brain health
    
• Hemp hearts:
  
  • 10 grams of protein per ounce — a complete plant protein
    
  • 1 gram of fiber
    
  • Rich in essential fatty acids
    
• Brazil nuts:
  
  • 4 grams of protein
    
  • 2 grams of fiber
    
  • An outstanding source of selenium, important for immunity and brain function
    
• Walnuts:
  
  • 4 grams of protein
    
  • 2 grams of fiber
    
  • Packed with antioxidants and omega-3 fatty acids that support brain health
    

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Easy Ways to Add Seeds and Nuts to Our Daily Meals

Adding seeds and nuts into the foods we already love makes boosting nutrition simple and enjoyable. Here are some easy ideas to try:

• Sprinkle on breakfast:
  Add a tablespoon of chia seeds or hemp hearts to your morning oatmeal, yogurt, or smoothie bowl for a satisfying crunch and nutrition boost.
  
• Mix into smoothies:
  Blend basil seeds or walnuts into fruit or green smoothies for extra protein, fiber, and healthy fats.
  
• Top your salads:
  Toss a handful of chopped Brazil nuts or walnuts on salads for a crunchy texture and nutrient boost.
  
• Bake with them:
  Add chopped nuts or ground seeds to muffins, granola bars, or energy bites for a wholesome snack.
  
• Make nut milk:
  Blend soaked Brazil nuts or walnuts with water, then strain for homemade nut milk — great for cereals, coffee, or sipping on its own.
  
• Add to savory dishes:
  Sprinkle hemp hearts over roasted veggies, soups, or grain bowls to boost flavor and nutrition effortlessly.
  

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A Simple Step Toward Better Health

Including seeds and nuts in our daily routine is a simple, delicious way to support our overall health. Whether we’re at home, work, or on the go, these little powerhouses fit right in.

Are you ready for a change? Reach out to us to schedule a free consultation, and let’s work together to create a health coaching plan that’s just right for you.

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Sharing Healthy Love,

Cindy, Kathrynne, and Adhiti

The Cancer Team