Nutritional Space

I like to sprinkle 1 spoonful a top Steel Cut Oats along with a few dashes of cinnamon, cardamon, ginger. Then add any fruit of choice, like blueberries or recently I baked some sweet potato, chopped and added some to my breakfast dish.

Walnuts ~ have a wealth of the good kind of fats -- polyunsaturated fats, which are better for you than saturated fats. They also have a high amount of omega-3 fatty acids. Studies have shown that eating walnuts can help lower LDL (“bad”) cholesterol in particular, but also lower your cholesterol overall.

Pecans ~ pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied. Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat.

Almonds ~ contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

Chia Seeds ~ Deliver a Massive Amount of Nutrients With Very Few Calories. Chia Seeds Are Loaded With Antioxidants. Almost All the Carbs in Them Are Fiber. Chia Seeds Are High in Quality Protein. The High Fiber and Protein Content in Chia Seeds May Help You Lose Weight. Chia Seeds Are High in Omega-3 Fatty Acids.

 Hemp Seeds ~ are rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.

Oats ~ Are Incredibly Nutritious; Whole Oats Are Rich in Antioxidants, Including Avenanthramides; Oats Contain a Powerful Soluble Fiber Called Beta-Glucan; Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage; Can Improve Blood Sugar Control; May Help You Lose Weight.

Walnuts ~ Walnuts are round, single-seeded stone fruits that grow from the walnut tree. They are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits.

Pecans ~ raw pecans are even cholesterol-free, sodium-free, and low in carbohydrates. With their rich, buttery flavor and natural sweetness, they make a tasty and satisfying snack. 

Raw pecans pack a 1-2-3 punch of protein, healthy fats, and fiber that can help keep you energized and satisfied. 

Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. 

Sliced Almonds ~ Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

Pumpkin Seeds ~ Full of Valuable Nutrients. Pumpkin seeds are also known as “pepita” — a Mexican Spanish term. High in Antioxidants. Linked to a Reduced Risk of Certain Cancers. Improve Prostate and Bladder Health. Very High in Magnesium. May Improve Heart Health. Can Lower Blood Sugar Levels. High in Fiber.

Sunflower Seeds ~ Studies link the consumption of sunflower seeds to a number of health benefits, including lowering your risk of developing diseases like high blood pressure or heart disease. They also contain nutrients that can support your immune system and boost your energy levels. 

Here are some of the health benefits of sunflower seeds:

Reducing Inflammation, sunflower seeds can offer anti-inflammatory benefits. Sunflower seeds contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation. A study found that consuming sunflower seeds and other seeds five times or more each week resulted in lower levels of inflammation, which also lowered risk factors for several chronic diseases. 

Chia Seeds ~ nutrient rich in addition to providing healthful fat, plant protein, and fiber, a one ounce portion of chia seeds packs nearly 20% of the daily target for calcium. An essential nutrient for healthy bones, calcium is needed for the proper functioning of muscles, blood vessels, nerves, enzymes, and hormones. Calcium plays a role in blood clotting, blood pressure, and maintaining normal heart rhythm and brain function.

That same portion of chia seeds also has about a third of the daily goal for the minerals magnesium, manganese, and phosphorus. Magnesium helps improve mood and sleep, while manganese plays a role in collagen production and promotes skin and bone health. Phosphorus helps form cell structures and works with calcium to keep bones healthy.

One ounce of chia seeds also contains smaller amounts of B vitamins, potassium, and zinc. B vitamins help support energy production. Potassium helps maintain heart function, healthy blood pressure, and muscle contractions; prevents muscle cramps; and helps maintain muscle mass. Zinc is required for a number of immune functions, in addition to healing and maintaining appetite.

Hemp Seeds ~ Hemp seeds are rich in healthy fats and essential fatty acids. They are also a great protein source and contain high amounts of vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc.

Dried Cherries ~ Like most fruits, dried cherries are good for helping you reach your daily recommended values of vitamins and minerals. They are an especially abundant source of vitamin A — more specifically, provitamin A, the most common variety of which is beta-carotene.

Cinnamon ~ One of the most important active ingredients in cinnamon is cinnamaldehyde. It may be responsible for some of cinnamon’s possible health benefits. It has anti-viral, anti-bacterial and anti-fungal properties; Contains antioxidants with anti-inflammatory effects; prebiotic properties may improve gut health; Reduces blood pressure; Lowers blood sugar and risk of type 2 diabetes; Relieves digestive discomfort.

Maple Syrup ~ pure maple syrup is not only high in antioxidants, but every spoonful offers nutrients like riboflavin, zinc, magnesium, calcium and potassium. According to Helen Thomas of the New York State Maple Association, maple syrup has a higher concentration of minerals and antioxidants, yet fewer calories than honey.