Sunflower seeds may be small in size, but they pack a big punch when it comes to nutrition. In this article, I’m going to explore the surprising nutritional benefits of sunflower seeds, including their high protein content, healthy fats, and abundance of vitamins and minerals. I’ll also discuss the antioxidants found in sunflower seeds and their potential to reduce the risk of disease. Whether you’re a vegetarian or vegan looking for a protein-rich snack, or simply want to add more nutrients to your diet, this article is a must-read. Do not therefore miss out on the chance to discover the surprising nutritional power of sunflower seeds.

These wonders of nature are a little-known superfood that packs a big nutritional knockout punch! These tiny seeds may look small, but they’re loaded with goodness and can have a massive impact on your health. Therefore, if you’re ready to learn about the surprising nutritional benefits of sunflower seeds, read below!

1. First off, sunflower seeds are a great source of protein.

One serving of sunflower seeds contains about 6 grams of protein, making them a great snack for vegetarians and vegans who are looking to increase their protein intake. If you are into fitness and do not want to use supplements or eat too much meat to get that much needed protein that builds muscles, sunflower seeds can be an all natural way to make that protein shake. They’re also a good source of fibre, which can help keep you feeling full and satisfied. Fibre is also good at regulating bowel movements, therefore if you’re struggling to visit the ladies, or the gents, sunflower seeds are a natural way to help you go.

2. Sunflower seeds are also rich in healthy fats.

They contain a type of fat called monounsaturated fat, which has been shown to help lower cholesterol levels and reduce the risk of heart disease. Additionally, they contain another type of fat called linoleic acid, which has been linked to improved skin health and a reduced risk of heart disease and stroke. In this modern era of fast foods and a fast life, we have never been more in need of finding diet alternatives to much of what we consume. Sunflower seeds are not only delicious, but they also give us the fat insulation we need, without risking our health. We have to be careful however, because as with any fat, be it healthy or not, moderation is always key. Overconsumption can result in weight gain.

3. When it comes to vitamins and minerals, sunflower seeds are a powerhouse.

They’re a good source of vitamin E.

This is important for skin health and helps protect against free radicals that can cause damage to cells. While these seeds love the sun, our skin is not such a huge fan of it when consumed in excess. Sun damage ages the skin prematurely and can cause sun spots that are often stubborn to clear. This is as a result of free radicals. These little seeds have some of the much needed nutrients to help circumvent the work of free radicals and among the best antioxidants for anti ageing and anti sun damage is vitamin E. You can therefore consume these seeds, or even use them as a face-mask once or twice a week by grinding them in a blender perhaps with some avocado and leaving the mask on for 15 to 20 minutes. If you do not struggle with acne, this mask can work better when mixed with a tissue oil of your choice. I personally adore the Celltone Tissue oil. It has worked wonders for my skin.

I am 38 years old, yet every so often I get confused for a 19 year old. Literally. The face in the featured image above is mine and my diet, which comprises of a variety of seeds including sunflower seeds has helped me look that young at 38, alongside the face masks I every so often create.

Sunflower seeds are also high in magnesium, which is important for maintaining strong bones, as well as regulating blood pressure and keeping your heart healthy.

4. Sunflower seeds are also high in antioxidants

Over and above Vitamin E that I already mentioned, sunflower seeds are important for protecting your cells from damage through a myriad of other antioxidants. One of the key antioxidants in these tiny wonders is Selenium, which has been linked to a reduced risk of cancer and other diseases. A balanced diet incorporating seeds like Sunflower seeds mixed with exercise can mean a wealth of health benefits for you. It not only slows down ageing, but it also gives longevity making it possible for us to live busy lives whose stress levels get well circumvented in our bodies by healthy foods and active lifestyles.

5. Finally, sunflower seeds are incredibly versatile.

I mentioned above that sunflower seeds are delicious. With their nutty flavour, you can add them to salads, yogurt, smoothies, or even bake them into bread or muffins. They’re also great for snacking on their own, and you can even make your own sunflower seed butter if you’re looking for a healthier alternative to peanut butter.

So there you have it – the surprising nutritional benefits of sunflower seeds. Whether you’re looking to add more protein, healthy fats, or vitamins and minerals to your diet, sunflower seeds are a great choice. So, why not give them a try today?

Thanks for reading! Don’t forget to like and leave a comment below. See you in the next hearty article where I will be unpacking the marvel of an underestimated fruit. Apples!

Adore you tonnes

Cranberry Kay

Now that you have your pen, paper and good attitude turned to the maximum, let’s go on and explore 2023’s Top Trends to Get Fit and Feel Fabulous! The intention here is to bring you the latest and greatest trends in fitness for the new year.

There is no better time than the start of a new year to set new fitness goals and try some new things. Since no one knows what is in store for them in the coming year, it is ideal that we wear an expectant attitude unbeknownst to ourselves that we might just meet “the one” if you know what I mean. He or she might just notice you because you packed on some new abs, thanks to the motivating advice below that will have gotten you spotted at the gymnasium or even in the office. So, let’s dive into the top trends that will help you get fit and feel fabulous in 2023.

1. Virtual Fitness

Virtual fitness has been a big hit in the past year and it’s not slowing down in 2023. Thanks to the pandemic that hit us in 2019 / 2020, many gym lovers had to find alternative ways to stay in shape despite the temporary worldwide dystopia we all were thrust into. Some fitness bloggers and influencers went so far as to say that THANKS to the downtime at home, they grew phenomenally in their fitness journeys due to restrictions in gym equipment or even space to work out. Thanks to that, they managed to target areas on their bodies that their established gym routines did not quite cover. With the convenience of being able to work out from home, virtual fitness classes and personal training sessions are now as a result becoming increasingly popular. From pilates to high-intensity interval training, there is a virtual class on any field of training for just about everyone. And the best part? No more excuses for missing a workout because of weather or a busy schedule.

2. Outdoor Activities

If virtual fitness isn’t for you, don’t worry, there are plenty of other options. Outdoor activities are on the rise and for good reason. I personally come from days in my youth where my friends and I would just open a stage in public and start to DANCE! We did not see it as exercise because we were just having fun moving our bodies to music. It was only after I became a grown woman that I realised what all that activity did for my body. As soon as I stopped, I did not look as good. I therefore started again by switching on music in my home and started working out through dance. The muscle development I saw in just a year with NO EQUIPMENT was astronomical! It all also came with plenty of stamina. Because of this, I started to chose to walk to the store instead of drive and on holiday, I actively choose ventures that get my body moving.

For me it was dance that got me in shape, for you it might be cycling, rowing or walking the dog. Not only do you get to enjoy the beautiful weather, but you also get to experience the benefits of being in nature. If you love hiking or kayaking – do more of it! There are so many ways to get your heart rate up and enjoy the great outdoors.

3. Functional Training

Functional training is a type of workout that focuses on exercises that mimic real-life movements. As a dancer, I would know the power of this type of training. Because dance is a form of acting, but with music, many of the moves follow the natural way in which we move, however with upping the tempo and sometimes maintaining poses for extended periods as we try to maintain balance. The combination means a full body workout. When we walk, talk, gesture in any way, upon intensifying those movements and thus turning them into exercise, it is MIRACULOUS the transformation the body can experience.

By design human beings move in these ways, it is no wonder therefore that our bodies respond so well to this type of training. So next time you go to the store to buy groceries, see if you can’t hold that milk carton in one pose for 60 additional seconds. While you’re add it (pun intended), hold a pose with that new heater you purchased since it is heavier than a milk carton and lastly, who does not find a watermelon surprisingly heavy? These mini workouts might end up not even feeling like exercise since it is literally what we regularly do. When also throwing your cutie pie toddler in the air, try to intentionally do that three to five more times. If they don’t get dizzy and happen to like it a lot, instead of falling to the ground in exasperation while the kid wants more, humour them and do it again! It’s a great way to improve your overall fitness and function, while also having fun.

4. Wearable Technology

Wearable technology has come a long way and it’s now easier than ever to track your progress and monitor your health. I would know this since it has been my life long problem to simply stop training when I felt like I had enough. I found however, that by wearing a device that counted my kilometres and tabulated how many burned calories have gotten me one step closer to an hourglass shape, I got motivated to push until the end. Because of this technology, stamina and endurance can get raised in trackable ways and everyone knows that there is no better reinforcement than positive reinforcement. Seeing the improvement makes all the difference.

From smartwatches to fitness trackers, there are so many options to choose from. By tracking your activity levels, heart rate, and sleep patterns, you can get a better understanding of your overall health and make changes to improve it.

5. Mindful Movement

Finally, we have mindful movement. Similar to the exercises needed to establish balance in dance, this trend is all about being present in the moment and focusing on your body’s movements. From tai chi to mindfulness-based stress reduction, there are plenty of options for you to choose from. Mindful movement is known to increase serotonin levels in the body because it is a form of exercise that is not as strenuous. Not only can it help you reduce stress and improve your balance and flexibility, it is also known to tone muscles without weights because of the maintained poses for extended periods of time. Allow yourself to take a break from your busy day, by joining a pilates class or simply meditating on your religious beliefs while maintaining poses. As a Christian, I sometimes turn on some scripture meditations and do workout poses to them on repeat. It truly works to set me free, at least momentarily, from the troubles of this world.

There you have it folks! The top trends in fitness for 2023. Whether you prefer virtual fitness classes, outdoor activities, functional training, wearable technology, or mindful movement, there is something for everyone. So, choose a trend that appeals to you and start your journey to get fit and feel fabulous in 2023.

Adore you tonnes

Cranberry Kay

Getting fit is a common short to medium term resolution for many people. Unfortunately however, it is often rough to get in the groove of things in the first place. I therefore have formulated 10 easy guidelines to help you get started on your journey to achieve your goals in 2023:

• 1. START WITH A PLAN

Setting specific and achievable goals is essential. Create a workout routine that suits your schedule and fitness level and stick to it. I find that this helps me stick to my goals. If I miss a date on my plan, it makes me feel terrible, so this is a sort of self emotional blackmail. Negative re-inforcement if you will. If you do not do it, you feel like you missed a deadline. No one wants that.

• 2. INCORPORATE VARIETY

Doing the same workout every day can become monotonous. Not only that, it can be extremely demotivating, given that exercise when you are just starting HURTS. Nothing is worse than a painful body whose pain you can’t even identify because there is yet to be a visible difference in your appearance. Changing it up helps you hurt in different places first of all — creating a feeling of new uncharted zones on your body being reached. Secondly, a different workout helps you feel like you’re starting a new thing while working on the same body. It will keep you engaged. Try different activities like pilates, weightlifting, cycling or dancing to keep things interesting and challenge different muscle groups

• 3. EAT HEALTHILY AS MUCH AS IS POSSIBLE

I personally believe food is medicine. A healthy diet is key to getting fit and avoiding many illnesses. Focus on consuming whole, unprocessed foods and minimize sugar and processed foods. Also, suddenly changing a diet to suit either your toning or weight loss needs can be daunting. I find that a gradual introduction of healthy food with a grandual decline of unhealthy foods helps. For this also create a plan. For instance, if you’re a lover of chocolate like me, see if you cannot incorporate your love for cocoa in a way that is not unhealthy. Afterall, cocoa is WEALTHY in nutritional benefits, it is actually a SUPERFOOD believe it or not. The issue comes in with all the added sugar. To therefore satiate your chocolate cravings like I have done, I purchased a bag of cocoa and added it to my daily smoothies that are sweetened with sugar alternatives like honey, and with it add grainy healthy powders like Moringa. From there dear readers - voila! I have a healthy chocolate alternative, without really ditching the taste of my beloved guilty pleasure

• 4. WATER, WATER, WATER — GET HYDRATED!

Staying hydrated is crucial for overall health and can help you avoid fatigue during your workouts. Not only that, water has a wealth of other benefis for the skin and body. Be careful however because too much water can also cause the body to lose an excess of electrolytes, therefore the key is balance. Aim to drink at least 8 glasses of water per day. Also recall that there are some drinks that basically get rid of needed water from the body. These drinks are called diuretics and among them are drinks like coffee and tea. Try to keep them at a minimum if you are a coffee lover like me. Thus instead of a double espresso, make it a single, better yet, rather choose chamomile tea.

• 5. ESCAPE INTO THE DREAM SPACE…GET SOME SLEEP!

People underestimate the power of sleep. During this 8 hour delight, our torn muscles from exercise heal and so we get buff. We also give the body time to absorb and digest all the beautiful food we ate earlier with little interruption. Our peristaltic (bowel) movements are at optimal efficiency making that morning bathroom session a wonder from heaven. That water you drank all day, in your sleep regenerates your cells helping you stay youthful for longer and of course, sleep helps us have all the energy we need to hit the gym, dance floor, pilates class or cycling challenge again. Sleep means the world for recovery and it allows your muscles to repair after workouts. Aim for 7–9 hours of sleep per night.

• 6. USE TECHNOLOGY

Thank God for the internet. There were days where we had to figure it all out on our own. Days where we had to pay very expensive people to help us get fit. Days where we had to have gym membership to get to experiment with strange looking machines to see what they will do or target. Now, thanks to the internet, we have access to a WORLD of applications for fitness, many of which are free to download from Google play, iStore and other platforms. These applications not only show you step by step how to do your workout, but they explain too what you’re targeting, how long it will take for you to get there if you’re consistent and also what levels are best for you. They’re a personal trainer in a smartphone. Capitalize on them and save some money. There are many fitness apps and wearable devices available that can help you track your progress and stay motivated. Only engage with your favorite search engine and take it from there.

• 7. FIND A WORKOUT BUDDY

We are creatures of habit as human beings. Whatever we did yesterday, we struggle to start doing a different thing today. One of the best ways to help you get up and go when yesterday you were getting up and sitting, is an accountability partner. Having a friend to work out with can provide the right healthy balance of motivation and competition. You will struggle to watch your partner do better than you so motivation, and you will work harder once you start to see results on yourself that exceed those of your partner, and so competition. Leverage both and watch your body do miracles alongside making exercising more enjoyable. You also get to laugh and chat over health smoothies later.

• 8. JOIN A CLASS

Taking a group fitness class can be a fun and social way to get fit. It is also a way to meet like minded people with whom you can exchange notes on your individual journeys. Just like in point 7, if you do not have friends or family members, colleagues or mere acquaintances with whom you can train, you can always meet new ones in classes you join. There also exists a group spirit or sense of camaraderie in classes, such that you do not end up feeling demotivated or exasperated when the going starts to get tough. Nothing is better than a training instructor rooting for telling you: “YOU GOT THIS!!”

• 9. INCORPORATE STRENGTH TRAINING

When I was starting out at the gym, all I did was the cycling machine, the stepper, the treadmill and such modes as these to train. Because of how they all exasperated me after a workout session, I would simply stretch my body and then go home. I lost weight yes, but I was saddened by the loss of pertness in my skin tone because of weight loss. Now, I have never been a big girl, but even thin to medium sized people can experience mild skin tone dullness or skin looseness issues when they do not BUILD MUSCLE next to weight loss. It would be only years later when I would finally take the advice I was given to add weight days into my schedule and it made a MASSIVE difference to my overall look. I not only liked the new muscles I was seeing in greater prominence, but I LOVED the way my skin wrapped around them. Strength training not only builds muscle, but it also keeps body skin looking taught.

• 10. BE CONSISTENT

You know that old cliché: “Consistency is key”? Yes, it might be old, but it has never be more relevant to your fitness than it is especially today. We are forced to live sedentary lives behind computer screens for way too many hours a day because of how industrialised the world has become. Our parents walked a lot more, and did a lot more body labour on their nine to five jobs than us. Consistency in working out, not only helps to produce REAL results over time, but it takes us out of the slump of a mistakenly imposed by career choice, sedentary lifestyle. When we were in school we did sports, we walked home, we danced the night away on weekends. The older we got — the more we sat. It is therefore imperative to keep a workout schedule as we get older because upon close observation, the average adult in the 21st century has the physical mobility of a bedridden terminally ill patient that only gets up when it is absolutely necessary. Only for instance, to go and use the bathroom. Being consistent in our modern era with training, is indeed the bare minimum of what we must do to stay mobile enough to not significantly reduce our life expectancy. That and ofcourse because IT PRODUCES RESULTS! Remember that getting fit takes time and effort. Be consistent with your workouts and eating habits, and you will see results.

In Conclusion …

Getting fit requires a combination of regular exercise, healthy eating, and a positive attitude. By incorporating these tips into your routine, you can achieve your fitness goals in 2023.

I hope you’ve been empowered, till the next time!

Cranberry Kay