Inspiration Guide

What inspired you to become an entrepaneur or business builder?

What are your top three passions in life?

What do you love about Living and what kind of productshelp you?

Why do you want to share these products with others?

What does success look like to you?

What would success mean to your family?

What life will you create? How will you feel?

Six months 

One year 

Two years 

Using your answers from above, think of one sentence that defines your why.

FOUR INCREDIBLE SEEDS 3 of 4 Sunflower& Pumkin

FOUR INCREDIBLE SEEDS 3 of 4 Sunflower& Pumkin

Sunflower Seeds

Sunflower seeds contain a good amount of protein, monounsaturated fats and vitamin E. One ounce (28 grams) of sunflower seeds contains (44):

Calories: 164
Fiber: 2.4 grams
Protein: 5.8 grams
Monounsaturated fat: 5.2 grams
Omega-6 fats: 6.4 grams
Vitamin E: 47% of the RDI
Mn: 27% of the RDI
Mg: 23% of the RDI

Sunflower seeds may be associated with reduced inflammation in middle-aged and older people, which may help reduce the risk of heart disease.

An observational study of more than 6,000 adults found that a high intake of nuts and seeds was associated with reduced inflammation (45Trusted Source).

In particular, consuming sunflower seeds more than five times per week was associated with reduced levels of C-reactive protein (CRP), a key chemical involved in inflammation.

Another study examined whether eating nuts and seeds affected blood cholesterol levels in postmenopausal women with type 2 diabetes (46Trusted Source).

The women consumed 30 grams of sunflower seeds or almonds (as a treat I make almo d milk without straining and add it to my smoothie) every day for three weeks.

By the end of the study, both the almond and sunflower seed groups had experienced reduced total cholesterol and LDL cholesterol. The sunflower seed diet reduced triglycerides in the blood more than the almond diet, though.

However, “good” HDL cholesterol was also reduced, suggesting that sunflower seeds may reduce both good and bad types of cholesterol.

Pumpkin Seeds

Pumpkin seeds are one of the most commonly consumed types of seeds, and are good sources of phosphorus, monounsaturated fats and omega-6 fats.

A 1-ounce (28-gram) serving of pumpkin seeds contains (37):

Calories: 151
Fiber: 1.7 grams
Protein: 7 grams
Monounsaturated fat: 4 grams
Omega-6 fats: 6 grams
Mn: 42% of the RDI
Mg: 37% of the RDI
Phosphorus: 33% of the RDI
Zinc 2.7 mg 30% RDI for women, 23% RDI for men

These seeds have been reported to have a number of health benefits, likely due to their wide range of nutrients.

One observational study of more than 8,000 people found that those who had a higher intake of pumpkin and sunflower seeds had a significantly reduced risk of breast cancer (39Trusted Source).

Another study in children found that pumpkin seeds may help lower the risk of bladder stones by reducing the amount of calcium in urine (40Trusted Source).

Bladder stones are similar to kidney stones. They’re formed when certain minerals crystalize inside the bladder, which leads to abdominal discomfort.

A couple of studies have shown that pumpkin seed oil can improve symptoms of prostate and urinary disorders (41Trusted Source, 42Trusted Source).

These studies also showed that pumpkin seed oil may reduce symptoms of overactive bladder and improve quality of life for men with enlarged prostates.

A study of postmenopausal women also found that pumpkin seed oil may help reduce blood pressure, increase “good” HDL cholesterol and improve menopause symptoms.

GOTO PART 4 FOR FOUR FRUITS AND COMPLETE RECIPE BY ERNIE BIERA

FOUR INCREDIBLE SEEDS PART 3

Recipe for breakfast from Dr Airola modified by Ernie Biera

Four incredible seeds part 2

Healthline says Flax (which I added as a supplement )and Chia seeds also contain a number of important antioxidant polyphenols.

Interestingly, a number of studies have shown that eating chia seeds can increase ALA in the blood. ALA is an important omega-3 fatty acid that can help reduce inflammation (16Trusted Source, 17Trusted Source).

Your body can convert ALA into other omega-3 fats, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the omega-3 fats found in oily fish. However, this conversion process in the body is usually quite inefficient.

One study has shown that chia seeds may be able to increase levels of EPA in the blood (18Trusted Source).

Chia seeds may also help reduce blood sugar. A couple of studies have shown that whole and ground chia seeds are equally effective for reducing blood sugar immediately after a meal (19Trusted Source, 20Trusted Source).

Another study found that, as well as reducing blood sugar, chia seeds may reduce appetite (14Trusted Source).

Chia seeds may also reduce risk factors of heart disease (21Trusted Source).

A study of 20 people with type 2 diabetes found that eating 37 grams of chia seeds per day for 12 weeks reduced blood pressure and levels of several inflammatory chemicals, including C-reactive protein (CRP) (22Trusted Source). 

I some times add Hemp seeds. Hemp seeds are a great source of protein and contain all the essential amino acids. Hemp seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions. You get over 20% of zinc requirementalmost 9 gr protein & 45% Mg in one ounce.

Now back to the other 3 Sesame Sunflower and Pumkin.

One ounce (28 grams) of sesame seeds contains (30):

• Calories: 160
• Fiber: 3.3 grams
• Protein: 5 grams
• Monounsaturated fat: 5.3 grams
• Omega-6 fats: 6 grams
• Cu: 57% of the RDI
• Mn: 34% of the RDI
• Mg: 25% of the RDI

Sesame seeds contain a lot of lignans, particularly one called sesamin. Sesame seeds are the best known dietary source of lignans.  The sesamin from sesame seeds may get converted by your gut bacteria into another type of lignan called enterolactone (31Trusted Source, 32Trusted Source).

Enterolactone can act like the sex hormone estrogen, and lower-than-normal levels of this lignan in the body have been associated with heart disease and breast cancer (33Trusted Source).

Another study found that postmenopausal women who ate 50 grams of sesame seed powder daily for five weeks had significant lower blood cholesterol and improved sex hormone status (34Trusted Source).

Sesame seeds may also help reduce inflammation and oxidative stress, which can worsen symptoms of many disorders, including arthritis.s

Another studyshowed that people with knee osteoarthritis (i suffer from old knee injuries) had significantly fewer inflammatory chemicals in their blood after eating about 40 grams of sesame seed powder every day for two months (35Trusted Source).

Another recent study found that after eating about 40 grams of sesame seed powder per day for 28 days, semi-professional athletes had significantly reduced muscle damage and oxidative stress, as well as increased aerobic capacity (36Trusted Source). to be continued

Look for part 3