May 23, 2025 • 27 mins
Gia-Raquel Rose, owner of Airs Above Yoga, LLC and a real estate sales associate in Tewksbury, New Jersey has had a love for horses stemming from early childhood. Growing up in “horse country” afforded her the privilege of beginning to ride from the tender age of four. It was a childhood illness, which brought her riding aspirations to an abrupt halt. It took twenty years before she was able to reunite with her long lost passion for horses and their ability to heal. In that time, she received a Bachelor of Arts in Corporate Communication from Arcadia University and became a twice two hundred hour certified yoga instructor in both Hatha and Vinyasa. It was the loss of her mother, Rose, to breast cancer, which ultimately shifted her trajectory from the corporate world to the internal work for which yoga, as a practice, is renowned.
Dive into the nutritional powerhouse world of seeds with this enlightening episode that uncovers which varieties truly deserve a place in your daily diet. Beyond the commonly touted benefits of seeds, I explore why flax, chia, and hemp seeds stand head and shoulders above the rest as the true "Caped Crusaders" of nutrition.
Most Americans struggle with an imbalanced ratio of omega-3 to omega-6 fatty acids, often consuming far too much omega-6 through cooking oils and processed foods. This imbalance promotes inflammation—a root cause of numerous chronic conditions. The featured superhero seeds, particularly flaxseeds, offer a simple solution by providing abundant omega-3s to help restore balance. Hemp seeds emerge as the protein champions with approximately 10 grams per ounce, while chia seeds provide a well-rounded profile of nutrients with exceptional fiber content.
What makes this approach to nutrition unique is its focus on addition rather than subtraction. Instead of facing the resistance that comes with eliminating favorite foods, I suggest simply incorporating these beneficial seeds into your existing diet. Whether sprinkled into smoothies, baked into muffins, or added to salads, these tiny nutritional giants can make a significant impact on your health without requiring dramatic dietary overhauls.
The episode provides practical tips for incorporating each seed type, addressing potential texture concerns, and suggesting creative ways to make them palatably invisible in everyday foods. For those taking their first steps toward better nutrition, this gentle approach offers a perfect starting point—plant the seeds of health today by adding these nutritional powerhouses to your meals and watch as the benefits grow.
Ready to transform your health one tiny seed at a time? Follow me on social media @AboveTheGroundPodcast or visit airsaboveyoga.com for more wellness insights that keep you thriving above the ground.
For more Divas That Care Network Episodes visit www.divasthatcare.com
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Episode Transcript
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Speaker 1 (00:00):
It's Divas that Care Radio Stories, strategies and
ideas to inspire positive change.
Welcome to Divas that Care, anetwork of women committed to
making our world a better placefor everyone.
This is a global movement forwomen, by women engaged in a
collaborative effort to create abetter world for future
generations.
To find out more about themovement, visit divasthatcarecom
(00:25):
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After the show.
Right now, though, stay tunedfor another jolt of inspiration.
Speaker 2 (00:32):
Namaste and welcome to the Divas that Care Network.
I am your host, gia Raquel Rose, owner of Heirs Above Yoga, and
you are listening to Above theGround podcast If you're new and
just tuning in.
Our network is headed into its15th year and is listened to in
over 30 countries.
I would like to personallythank you for giving me the gift
of your time, because it isalways my honor to share space
(00:56):
with you and we are continuingon the theme of planting seeds
and initiating the new, bringingnew beautiful things into your
life, and how we are trying toinvite in things on our
trajectory for our highest andbest good.
And so we've used the thread ofthe seed metaphor as we've
(01:18):
moved through these past coupleepisodes.
And why it's me?
If you don't know me, I can bevery literal and tug and cheek.
So we are going to talk aboutseeds in our nutrition episode
today.
And why are we doing that?
Because it's tug and cheek andbecause you know I just couldn't
not do it because it's just alittle bit cheeky and a little
bit funny and right on the onthe stinking nose.
(01:41):
So because of that I will.
I will confess I wanted to makesure that I knew, you know
specifics of what I was going tobe sharing with you guys today,
and so I little did a littlebit of a seed deep dive in the
Google and I am going to give myown spin, as I should, to the
(02:01):
you know, the AI interpretationof what healthy seeds and what
defines a healthy seed.
And so, to preface, you knowseeds are, for a plant based
diet, a necessity, right.
They are nutrient powerhouses.
Most of them are beneficial insome way or another.
They all have predominantlyminerals, antioxidants, vitamins
(02:24):
, nutrients, um, and some ofthem are are even, you know, a
complete and whole food on theirown, um.
But that being said, ai and Itend to have a little bit of a
disagreement in what constitutesthe health of these seeds.
So if you go ahead and Googleand I always encourage you to,
um, you'll get, you'll get aboutsix heavy hitter seeds right,
(02:46):
and they are going to be yourflax seeds, your hemp seeds,
your pumpkin seeds, your chiaseeds, sesame and sunflower.
Those are going to be thetypical ones that come up and
ones that we're all prettyfamiliar with.
And so you know I don't like tobe discriminatory against our
good friend the seed.
However, I'm going to disagreeagain with AI and say, out of
(03:10):
all of those, only three I'mgoing to say are truly
contributing to your overallhealth and well being, unless,
of course, you are on a vegan orplant based diet and you need
the, you know, you need theextra source of minerals or
whatever.
It is the whole food sourcethat you can rely on in seeds.
(03:31):
Now, that being said, I'm goingto put an asterisk and say I'm
still going to lean on on my, mynamed top tier three.
And those are, and, in my mind,should be considered the true
healthiest seeds, or at least ofthe main mainstream seeds, and
they are flax, chia and hemp.
(03:51):
And why is this the case?
Well, because when you'relooking at the other three,
pumpkin, sunflower and sesameand again, no disrespect to any
of those seeds, but they arewhile they have their own
nutrients, while they cansupport, you know, heart health
and just their basic profileisn't necessarily unhealthy,
whether it's a high fat content,a high fiber content I'm sorry,
(04:15):
not high fiber, high carbcontent or low carb ratio,
depending, you know, I shouldsay low net carb ratio.
And if you're not familiar withwhat that is, that is important
for low carb diets, keto dietspecifically, but it's when you
take the total carbohydratecontent of a food and then you
(04:35):
reduce it by the total fibercontent of the food, because
obviously we're going to take onthat fiber and that's going to
kind of neutralize some of theoverall carb content down to
whatever's left over, being yourkind of carbs that stick with
you.
So that's what the net carbratio is.
But aside from that, they'reeither high in calorie, they're
(04:56):
either super high in fat and notnecessarily the quote unquote I
can every episode.
I do the quote unquote everyepisode.
I do air quotes for those ofyou who are not watching this on
YouTube but potentiallylistening to it through Diva
Psych Care Network.
So essentially, as I said, itcomes down to the fact that if
we're talking about health, itshould be optimal and if we're
(05:19):
going to talk about seeds, thatoptimize your health for one
reason or another, because eachof them have their own kind of
like super superhero strengthbehind them, right.
So for for the lesser of thethree, sorry guys, the pumpkin,
the sunflower and the sesame,while again, you know sesame oil
, sesame seeds in Ayurveda arewell established and you know
(05:44):
sesame seeds are everywhere inour regular diet, from you know,
commercials on our Burger Kingor McDonald's hamburger bun,
right Like sesame seeds, arepretty standard.
Anyone who watches baseballsees the poor carcasses of
sunflower seeds all over thedugout right.
Those have been a staple ofAmerican history for many, many
(06:05):
years.
And pumpkin seeds, you know, ifyou haven't made it, if you
haven't made a jack-o'-lanternin and around the festive
Halloween season, then I don'tknow where you're going up.
Certainly wasn't in myneighborhood.
Our health.
(06:25):
So again, we all know theseseeds.
In fact they're probably morefamiliarized in our culture than
the other three, which I think,personally, are more optimal
for your health for a fewreasons.
Again, it's because of theirlittle tiny superhero seed capes
.
And those superhero seed capescome in in essentially what
their, what their nutrientdensity lies in, and so each of
them kind of has their own.
(06:45):
And for a protein, if you want a, the highest protein source in
a seed, essentially, or one ofthe highest, is the hemp seed.
So if you are, you know again,we've mentioned multiple times
that I'm on a paleo diet andit's very strict, and nuts and
seeds can be eliminated if youare per se autoimmune paleo.
(07:06):
Um, because they can stillcreate some inflammation in the
body potentially.
Certain seeds definitely do,and nuts, um.
But also, you know, autoimmunepaleo is is a very, very strict
elimination diet and I encourageyou to look into it If you do
have any autoimmune conditionsor diseases that it may be able
to support you.
It's an anti-inflammatory dietlike on steroids, essentially.
(07:26):
So if you are generally paleoand or low carb, you know these
are great ways to get a highdose of protein and one of the
highest doses you can get is inthe hemp seed.
Now, just to put a little bitof an asterisk, it is a hemp
plant is not, it is not a THCrelated.
It comes from.
(07:47):
It comes from the CBD typeaspect of the plant, not the THC
, not to be construed.
So it is very safe, veryhealthy and very good for you to
ingest.
And again, like I said, proteinpowerhouse.
Now, when we're talking abouthealth, we have to have a brief
pit stop and conversation aboutthe omega three and omega six
(08:09):
ratio and essentially our bodiesrequire both for optimal health
, for brain health, forcardiovascular health, for
overall body function, and theseare not generally made within
the body.
Our body just can't doeverything.
It can do lots of things.
It's a beautiful, wonderfulnatural being that regenerates
itself and it's.
You know.
We're grateful for it every day.
(08:30):
However, we want to make surethat we are conscientious of its
limitations because,unfortunately, we may be
limitless in our energeticbodies, but our physical bodies
unfortunately.
You know, we got an expirationdate, so trying to make sure
that that expiration date ispushed back as far as we can
agreeably make it by taking thebest care of our vessels as we
(08:50):
can, and so adding the omegathree and sixes to our diet are
imperative.
Now, that being said, in ourculture, in the American culture
, the oh, we are heavy in omegasix, and why is that?
Because they are found in mostof our cooking oils, and in
other places they are in nutsand seeds and you know they are
(09:11):
again, technically a benefit.
But because they are found inmost cooking oils and because we
are such an heavy oil baseddiet in this country, we
generally tend to be overly.
The ratios off essentially canbe off, and the other thing to
note about that is too muchomega six can actually lead to
(09:32):
inflammation.
So, especially if you are on anautoimmune protocol or
essentially any sort of dietthat is meant to reduce
inflammation in the body, whichis my reason for being on a
paleo diet.
So paleo is essentially an antiinflammatory diet, or hopes to
be.
All.
30 is another kind of.
It's a little bit more extreme.
It's somewhere between paleoand autoimmune.
(09:53):
Paleo is the whole 30 diet,which a lot of people are
probably familiar with, and soto that end, trying to balance
out that ratio, and a lot ofnuts and seeds are going to be
high in the omega six.
Well, we don't really need helpwith that Because apparently
that's part of our diet anyway.
If you go out and you order foodor you're cooking your food in
(10:13):
oil and I have to, you know plug, jason, when we had our
conversation about the wholefood plant based diet and how
there was, you know medicalbackups for the fact that oils
can, while we, you know this iswhere you know he he walks, he
walks that line and we're on alittle bit of a different side
of the line, but that there's.
(10:33):
There's arguments for for oilin the body and for fats in the
body.
Right, we need some amount ofit, like if you're on a keto
diet, that's, you definitelyneed it.
But for him he was stating thatand I encourage you to go back
and listen to that episode.
It was called that dietary deepdive, um, but he is whole food,
plant-based, which is, you know, again vegan on on steroids and
(10:56):
and it's super healthy.
And he looks and says he feelsamazing, um, and he's an athlete
and so you know he's doinggreat on that diet and I fully
support everyone in theirdietary choices.
And he used to be Mediterranean, always health focused.
But essentially there was aconversation had on that episode
(11:17):
about oils being detrimental,and he's not the only one.
A very dear friend of mine, whowe go back as far as
kindergarten and we reconnectedin a year that I lived in LA and
she is a vegan chef and she atthat point in time I was putting
spoiler alert.
One of the other seats is flax.
I was putting flax oil in mysmoothies and she said to me
(11:39):
listen, not for nothing, but youmight as well get flax seeds,
um, or you can even buy flaxpowder and grind them up, or buy
flax powder and put flax powderin your smoothie, because the
whole food is more nutrientdense and there is lesser
benefit or potentially even Idon't want to say more harm.
Air quotes again, but lessbeneficial is what I'll say in
(12:01):
the oil versus the whole fooditself.
And so I listened to her, Itook that advice and I switched
and I started using flax.
And you know a lot of things,especially in my, in my paleo
muffins.
It's one of my favoriteingredients to throw in there to
mix in with the flour almondflour, of course.
So to that end, you know we aregetting a lot of omega six in
(12:23):
our regular diet and if you'retrying to come to keep the ratio
, the ratio is either a one toone or a two to one of omega
three over omega six, and so ifwe assume that we're we're not
going to alter our omega sixnecessarily, but we are going to
add to our omega three tobalance that out, then a really
(12:43):
great way to do that is to bumpup our omega threes and just
kind of not pay so muchattention to the omega six,
right, because we're probablygetting it somewhere anyway.
A great way to do that again.
So I don't want to beat up theoils, because I use cooking oil
and I know a lot of people do,but it's not.
I'm fairly certain that flax oilis not a high heat oil, but I
(13:06):
very much encourage you topotentially make the swap of a
flax oil is not a high heat oil,but I very much encourage you
to potentially make the swap ofa flax oil for, you know, some
of your lighter culinary needs,as a way to get kind of moved to
that trend of adding omegathrees into your diet and trying
to kind of be cognizant of theamount of omega sixes that
you're putting in, becausethey're in a lot of the foods
(13:27):
that we naturally consume, right, our beef, our chicken, our
seeds, our nuts, those kinds ofthings.
So to that end, and movingalong in that similar vein,
there is one, the flaxseed weare going to circle back to
because it's one of my favorites, and again it's the it's, it's
cape.
Is that omega three?
Right?
(13:47):
But when we're talking aboutkind of a good overall like,
like multifaceted seed, we haveour chia seed.
Why?
Because while it is very highin carbohydrates and it is high
in, it's also very, very high infiber.
So it's got a low net carbratio, but it's one of those
(14:08):
seeds that kind of has a littlebit of everything.
So it's like your mainstreamseed.
It's not going to be overlyinundated in one area that your
body may not respond entirelywell to, except for the
carbohydrate area.
And the one thing that I dowant to say about about carbs
and about fiber is you know, youdo have to be careful on any
diet, especially if you have guthealth issues, because while
(14:31):
it's it's obviously beneficialfor gut health, it can lead to
bloating.
Right?
Fiber, excessive, excessivefiber intake and or carbohydrate
intake can promote bloating.
And again, the point of thepoint of all this is to feel our
best, and I'm going to be thefirst one to say that if you're
feeling bloated, you're probablynot feeling your best.
So, just bearing in mind that,while we need fiber and fiber is
(14:52):
huge and so beneficial for ourbodies a lot of fiber can lead
to a little bit of bloating andsometimes some, you know,
abdominal discomfort.
So, just the little, the littleasterisk that I always have to
throw in there to try to makeeveryone happy, right?
But so, essentially, thesethree your flax, your chia and
(15:12):
your hemp these are three seedsthat, if you are not consuming
them in your diet that I'm goingto, I'm going to suggest that
you look for ways to incorporatethem and, ironically, at least
two of the three, I know you canget hemp oil and I know you can
get flax oil.
So if you are looking for oilsand I do believe that hemp is
actually a higher heating oiland flax is going to be one that
(15:34):
you may have to put on a saladdressing kind of a thing, so
different ways to bring them inand obviously I encourage you to
use the whole food in your, inyour daily, if you can
repertoire, so you know, if you,if you do happen to bake,
adding brown flax, brown hempgreat things to do and even
(15:56):
putting chia in your if you, ifyou're not vegan, or if you do
eat dairy, in your smoothies, inyour yogurts, even, I mean even
in your ice cream.
Just again, adding the positive.
If you're not ready to detractfrom the negative right, because
a lot of times people will hitthat wall when we're talking
about diet, nutrition, wherethey just they don't want to,
(16:17):
they enjoy whatever it is thatthey're partaking in and they
don't want to do anythingnecessarily to remove the things
that they love from their diet.
And so my, my suggestion forthat is just very simply okay.
So then just add some goodstuff in.
Then don't eliminate, just addsome good stuff in and and start
to create a little bit morebalance, and especially when we
(16:38):
do talk about that omega threeand omega six ratio, right?
So the thing about the the Ifeel so discriminatory.
The thing about the I feel sodiscriminatory, but the lesser
three seeds your pumpkin, yoursunflower and your sesame is
that they are pretty high,relatively high, in omega six
and so, like I said, we'regetting those from other places
(16:59):
and while they are nutrientdense and they have they are,
they have, you know there's alittle bit of extra protein to
be had, or at least you knowit's one of the contenders for
protein.
Pumpkin seeds are a contenderfor protein.
They're, you know, they're anall around.
You know they're not bad foryour health per se, right?
Not, none of those seeds arenecessarily bad for your health,
Although I will say thatsunflower seeds are relatively
(17:22):
high in fat and not necessarilythe best fat, and they're also
relatively high in fat and notnecessarily the best fat, and
they're also relatively high incalorie.
So you know you want to look atthe, the comprehensive picture
right of of what your, what yourdiet may be, you know lacking,
and what you, your specificgoals are.
For example, if you are not ona low carb diet, then you know
(17:44):
you may want your plant baseddiet, your you know you may want
a little bit of extra fiber,maybe you need some extra
nutrients.
It's definitely one of thosethings that you want to
personalize, because we're notall the same, our bodies are not
all the same, and we need tomake sure that we are being
(18:06):
cognizant of what we need.
So, with that in mind, you know, when you're, when you're
talking about nutrition and I am, I know I'm not alone in this
I'm a firm believer of food asmedicine, as food being curative
, as harmful as it is helpful.
Like we are what we eat, we arewhat we consume.
(18:27):
We are the content we consume,we are the food that we put in
our bodies, we are what we drink, we are what we bring into our
worlds, and that's what thisentire, you know, segment has
been about is what are webringing in?
What seeds are we planting?
What are we bringing in?
And so that's why I thoughtthis was such a wonderful
metaphor, because we don'tnecessarily have to eliminate,
(18:49):
we can just add.
We can add the good.
So if there's nothing else thatyou take from that, maybe you
just go buy some flax powder andyou start sprinkling it into
your muffins.
They don't even have to bealmond flour muffins, they can
be regular flour muffins.
Almond flour muffins, they canbe regular flour muffins.
(19:09):
But adding healthy things,planting seeds of health for
yourself, no matter what mental,physical, emotional health,
spiritual health, whatever,whatever health it is for you
that is working towards yourhighest and best good.
Those are the seeds that youplant and I hope that some of
these seeds help to inspire youto do that right.
So, again, we're talking aboutthe benefits and how they, how
(19:34):
they can support your overallwell being, and I think one of
the main takeaways that I foundas I started to do more research
is, very simply, that you knowthe omega threes are one of the
main things, the protein and theprotein aspect of seeds as a
protein source.
So if you are in a vegan diet,hemp seeds are your friend,
right?
That amount, I believe it'sit's roughly 10 grams of protein
(19:57):
per ounce and that's huge.
So that is way above the thenatural ratio.
For the majority of the otherseeds which you know, I think
the I want to say they generallyare in like a four to five
range of grams of protein perounce, which is still great,
right, and they're a wonderfulplant-based source of protein,
(20:17):
but the hemp ones are kind oflike the shining star of the
protein seed.
And, again, like I said, chiais just really great for overall
health.
So just keeping that in mindand just knowing that, you know
it's not going to necessarilyoffend.
And the same goes for flax.
They are just pretty much onlygoing to help you, right, and
(20:38):
there's ways to just get them asthey are, consume the whole
food and and add you know I'mgoing to use the overly trite,
overly stated word superfood.
They are superfoods.
And so just starting to try tothink about okay, well, if I'm
not ready to change my diet,maybe I can help my diet right,
(20:59):
maybe I can support it by addinga few things that will support
my overall brain health, myoverall cognitive function.
With the omega threes they canreduce the inflammation.
So if you have inflammation inthe body, they can help to bring
that down and keeping thatratio in balance is going to be
very to bring that down andkeeping that ratio in balance is
(21:19):
going to be very, veryimportant for for us as we age,
as as we move forward with ourday to day lives, trying to keep
energy going.
You know, like I said, our dayto day changes right, it's the
(21:43):
only constant.
So making sure that we arealways adapting to our body's
needs and I think that's hardthing to do when it comes to
nutrition, because I thinkpeople get very set in their
ways.
I know I do.
I'm very set in my ways and whenI start to change like changing
(22:04):
your diet is one of the hardestthings but once you do, once
you start to gain some traction,and that's why I think one of
the easiest ways for people thatface that wall of I don't want
to let go, I don't want to stopthis, I don't want to not do
this.
When people are facing thatwall, it's really hard to break
down.
So, okay then, don't add this,add this.
You don't have to take away,just add this.
(22:24):
And these seeds are one of thethings that you can add into
your diet that are pretty muchonly going to help you.
At least the big three the Cape, the Caped Crusaders are
definitely going to be wonderfulfor you and, unless you have
some sort of seed allergy,they're only.
They're only for the good.
Like I said, they are going towork towards balancing that
(22:46):
ratio and they are going to beable to support your overall
well being in so many differentways.
They can even, you know, intheory help with and I don't
really like to throw this outthere, but they can even
potentially, it's been said anddocumented to help reduce the
risk of cancer, the ratio of itsbalance properly.
So you know again, we're doingthings to set ourselves up for
(23:09):
success and, to you know,mitigate the negative day to day
right.
So when you go to the grocerystore, the health food store,
when you're shopping and puttingthings in your cart on Amazon,
consider adding a bag of any ofthese three top contending seeds
, because I think that you willfind that they are less
(23:32):
offensive.
I will say you know, bear it,bear this in mind that when you
do, one of the one of thereasons that I'm a big fan of
flax and flax powder is becauseyou don't know it's there right,
like if you put it in a muffin,or you put it in and uh, or you
bake with it, right, or withany of these.
When you bake with them, flaxis, all of them can be ground
right, but flax is ready to rock, as opposed to some of the
(23:53):
others where, if you have anyfamiliarity with chia seeds and
hemp seeds aren't superdifferent, you know they're a
little crunchy, right.
So, and if you put them in yoursmoothie, I'm not gonna lie,
they're gonna clump.
They're not.
They may not blend as well asthat flax oil blended for me.
So you have to sometimes takeone for the team and and just
get past.
(24:13):
You know, get past.
They don't ever, I've never,experienced like a really
aggressive flavor from any ofthem.
That's like a turnoff or, youknow, will deter me from
enjoying them.
But it's one of those thingswhere, okay, I may add this to a
salad, so it adds a little bitof a crunch, but you know,
doesn't isn't aggressive, right,and that's you know.
(24:33):
People do that with sesameseeds all the time, you know.
But when it comes to theseparticular ones, I will say chia
is probably probably one of theones that is a little bit
harder to, you know, work withas a whole, and so I think flax
kind of have a little more ofthat general sesame seed shape
(24:54):
that everybody loves.
So maybe you swap them out,maybe you throw flax seeds
instead of sesame seeds intosome of your salads, and the
same can be said for for thehemp seed, and I don't want
anyone to feel like a way thatit's related to the cannabis
plant.
It is again a powerhouse when itcomes to protein.
So I encourage you, if you lookinto protein powders, you know,
(25:14):
check for hemp, check for theseseeds and check for, check for
omega three.
Start to start to incorporatethat mindset of balancing the
ratio for you, for your health,for your well being, as you move
throughout your day.
Because, like I said, we'realways, we're always planting
seeds, but what are they?
And, like I said, if you can't,if you can't eliminate, you
(25:37):
can't reduce, then you can addsomething good, and I think that
that is a life lesson.
Sometimes it's hard for us torelease, it's hard for us to let
go.
It's easier to be a stage fiveclinger.
Right, we do find ourselves inthat.
You know, one of the bestthings that we can do is okay,
(25:58):
well, maybe I can add thispositive thing if I'm not ready
to let go of this negative thing.
So, you know, always meetyourself where you are with diet
, with life, with nutrition, andI hope that these seeds that we
have discussed today help toinspire you to continue to plant
seeds of positivity in yourlife, in your day, in your, in
(26:22):
your existence.
I hope that they are.
I hope that the tongue-in-cheekmetaphor and the nutrition
episode on the powerhouse capecrusader seeds um brings you a
smile and and the same as itbrought me and bring some health
and well-being into your lifeand, like I said, there's lots
of ways to get them into yourbody.
But if you have some resistance,I definitely suggest grinding
(26:44):
up and baking with them as areally good start, or swap out
your oils, because you're goingto use oil anyway, so you may as
well use one that's a littlebit healthier for you.
So I just want to say that Iappreciate each and every one of
you for sharing your space withme and ask that you please
share the same with your lovedones For more goodness.
Follow me on all the socials atAbove the Ground Podcast, or
(27:07):
visit my website,airsaboveyogacom and, as always,
definitely check out all myother episodes and my amazing
sisters on the Divas that CareNetwork.
You can find us on Spotify,odyssey, apple and anywhere else
that you may feel guided.
Again, my name is Gia RaquelRose, owner of Heirs Above Yoga,
and you are listening to Abovethe Ground podcast, where every
(27:28):
day is a good one.
Speaker 1 (27:30):
Thanks for listening.
This show was brought to you byDivas that Care.
Connect with us on Facebook, onInstagram and, of course, on
divasthatcarecom, where you cansubscribe to our newsletter, so
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Welcome to Divas that Care, anetwork of women committed to
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This is a global movement forwomen, by women engaged in a
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To find out more about themovement, visit divasthatcarecom
(00:25):
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After the show.
Right now, though, stay tunedfor another jolt of inspiration.
Speaker 2 (00:32):
Namaste and welcome to the Divas that Care Network.
I am your host, gia Raquel Rose, owner of Heirs Above Yoga, and
you are listening to Above theGround podcast If you're new and
just tuning in.
Our network is headed into its15th year and is listened to in
over 30 countries.
I would like to personallythank you for giving me the gift
of your time, because it isalways my honor to share space
(00:56):
with you and we are continuingon the theme of planting seeds
and initiating the new, bringingnew beautiful things into your
life, and how we are trying toinvite in things on our
trajectory for our highest andbest good.
And so we've used the thread ofthe seed metaphor as we've
(01:18):
moved through these past coupleepisodes.
And why it's me?
If you don't know me, I can bevery literal and tug and cheek.
So we are going to talk aboutseeds in our nutrition episode
today.
And why are we doing that?
Because it's tug and cheek andbecause you know I just couldn't
not do it because it's just alittle bit cheeky and a little
bit funny and right on the onthe stinking nose.
(01:41):
So because of that I will.
I will confess I wanted to makesure that I knew, you know
specifics of what I was going tobe sharing with you guys today,
and so I little did a littlebit of a seed deep dive in the
Google and I am going to give myown spin, as I should, to the
(02:01):
you know, the AI interpretationof what healthy seeds and what
defines a healthy seed.
And so, to preface, you knowseeds are, for a plant based
diet, a necessity, right.
They are nutrient powerhouses.
Most of them are beneficial insome way or another.
They all have predominantlyminerals, antioxidants, vitamins
(02:24):
, nutrients, um, and some ofthem are are even, you know, a
complete and whole food on theirown, um.
But that being said, ai and Itend to have a little bit of a
disagreement in what constitutesthe health of these seeds.
So if you go ahead and Googleand I always encourage you to,
um, you'll get, you'll get aboutsix heavy hitter seeds right,
(02:46):
and they are going to be yourflax seeds, your hemp seeds,
your pumpkin seeds, your chiaseeds, sesame and sunflower.
Those are going to be thetypical ones that come up and
ones that we're all prettyfamiliar with.
And so you know I don't like tobe discriminatory against our
good friend the seed.
However, I'm going to disagreeagain with AI and say, out of
(03:10):
all of those, only three I'mgoing to say are truly
contributing to your overallhealth and well being, unless,
of course, you are on a vegan orplant based diet and you need
the, you know, you need theextra source of minerals or
whatever.
It is the whole food sourcethat you can rely on in seeds.
(03:31):
Now, that being said, I'm goingto put an asterisk and say I'm
still going to lean on on my, mynamed top tier three.
And those are, and, in my mind,should be considered the true
healthiest seeds, or at least ofthe main mainstream seeds, and
they are flax, chia and hemp.
(03:51):
And why is this the case?
Well, because when you'relooking at the other three,
pumpkin, sunflower and sesameand again, no disrespect to any
of those seeds, but they arewhile they have their own
nutrients, while they cansupport, you know, heart health
and just their basic profileisn't necessarily unhealthy,
whether it's a high fat content,a high fiber content I'm sorry,
(04:15):
not high fiber, high carbcontent or low carb ratio,
depending, you know, I shouldsay low net carb ratio.
And if you're not familiar withwhat that is, that is important
for low carb diets, keto dietspecifically, but it's when you
take the total carbohydratecontent of a food and then you
(04:35):
reduce it by the total fibercontent of the food, because
obviously we're going to take onthat fiber and that's going to
kind of neutralize some of theoverall carb content down to
whatever's left over, being yourkind of carbs that stick with
you.
So that's what the net carbratio is.
But aside from that, they'reeither high in calorie, they're
(04:56):
either super high in fat and notnecessarily the quote unquote I
can every episode.
I do the quote unquote everyepisode.
I do air quotes for those ofyou who are not watching this on
YouTube but potentiallylistening to it through Diva
Psych Care Network.
So essentially, as I said, itcomes down to the fact that if
we're talking about health, itshould be optimal and if we're
(05:19):
going to talk about seeds, thatoptimize your health for one
reason or another, because eachof them have their own kind of
like super superhero strengthbehind them, right.
So for for the lesser of thethree, sorry guys, the pumpkin,
the sunflower and the sesame,while again, you know sesame oil
, sesame seeds in Ayurveda arewell established and you know
(05:44):
sesame seeds are everywhere inour regular diet, from you know,
commercials on our Burger Kingor McDonald's hamburger bun,
right Like sesame seeds, arepretty standard.
Anyone who watches baseballsees the poor carcasses of
sunflower seeds all over thedugout right.
Those have been a staple ofAmerican history for many, many
(06:05):
years.
And pumpkin seeds, you know, ifyou haven't made it, if you
haven't made a jack-o'-lanternin and around the festive
Halloween season, then I don'tknow where you're going up.
Certainly wasn't in myneighborhood.
Our health.
(06:25):
So again, we all know theseseeds.
In fact they're probably morefamiliarized in our culture than
the other three, which I think,personally, are more optimal
for your health for a fewreasons.
Again, it's because of theirlittle tiny superhero seed capes
.
And those superhero seed capescome in in essentially what
their, what their nutrientdensity lies in, and so each of
them kind of has their own.
(06:45):
And for a protein, if you want a, the highest protein source in
a seed, essentially, or one ofthe highest, is the hemp seed.
So if you are, you know again,we've mentioned multiple times
that I'm on a paleo diet andit's very strict, and nuts and
seeds can be eliminated if youare per se autoimmune paleo.
(07:06):
Um, because they can stillcreate some inflammation in the
body potentially.
Certain seeds definitely do,and nuts, um.
But also, you know, autoimmunepaleo is is a very, very strict
elimination diet and I encourageyou to look into it If you do
have any autoimmune conditionsor diseases that it may be able
to support you.
It's an anti-inflammatory dietlike on steroids, essentially.
(07:26):
So if you are generally paleoand or low carb, you know these
are great ways to get a highdose of protein and one of the
highest doses you can get is inthe hemp seed.
Now, just to put a little bitof an asterisk, it is a hemp
plant is not, it is not a THCrelated.
It comes from.
(07:47):
It comes from the CBD typeaspect of the plant, not the THC
, not to be construed.
So it is very safe, veryhealthy and very good for you to
ingest.
And again, like I said, proteinpowerhouse.
Now, when we're talking abouthealth, we have to have a brief
pit stop and conversation aboutthe omega three and omega six
(08:09):
ratio and essentially our bodiesrequire both for optimal health
, for brain health, forcardiovascular health, for
overall body function, and theseare not generally made within
the body.
Our body just can't doeverything.
It can do lots of things.
It's a beautiful, wonderfulnatural being that regenerates
itself and it's.
You know.
We're grateful for it every day.
(08:30):
However, we want to make surethat we are conscientious of its
limitations because,unfortunately, we may be
limitless in our energeticbodies, but our physical bodies
unfortunately.
You know, we got an expirationdate, so trying to make sure
that that expiration date ispushed back as far as we can
agreeably make it by taking thebest care of our vessels as we
(08:50):
can, and so adding the omegathree and sixes to our diet are
imperative.
Now, that being said, in ourculture, in the American culture
, the oh, we are heavy in omegasix, and why is that?
Because they are found in mostof our cooking oils, and in
other places they are in nutsand seeds and you know they are
(09:11):
again, technically a benefit.
But because they are found inmost cooking oils and because we
are such an heavy oil baseddiet in this country, we
generally tend to be overly.
The ratios off essentially canbe off, and the other thing to
note about that is too muchomega six can actually lead to
(09:32):
inflammation.
So, especially if you are on anautoimmune protocol or
essentially any sort of dietthat is meant to reduce
inflammation in the body, whichis my reason for being on a
paleo diet.
So paleo is essentially an antiinflammatory diet, or hopes to
be.
All.
30 is another kind of.
It's a little bit more extreme.
It's somewhere between paleoand autoimmune.
(09:53):
Paleo is the whole 30 diet,which a lot of people are
probably familiar with, and soto that end, trying to balance
out that ratio, and a lot ofnuts and seeds are going to be
high in the omega six.
Well, we don't really need helpwith that Because apparently
that's part of our diet anyway.
If you go out and you order foodor you're cooking your food in
(10:13):
oil and I have to, you know plug, jason, when we had our
conversation about the wholefood plant based diet and how
there was, you know medicalbackups for the fact that oils
can, while we, you know this iswhere you know he he walks, he
walks that line and we're on alittle bit of a different side
of the line, but that there's.
(10:33):
There's arguments for for oilin the body and for fats in the
body.
Right, we need some amount ofit, like if you're on a keto
diet, that's, you definitelyneed it.
But for him he was stating thatand I encourage you to go back
and listen to that episode.
It was called that dietary deepdive, um, but he is whole food,
plant-based, which is, you know, again vegan on on steroids and
(10:56):
and it's super healthy.
And he looks and says he feelsamazing, um, and he's an athlete
and so you know he's doinggreat on that diet and I fully
support everyone in theirdietary choices.
And he used to be Mediterranean, always health focused.
But essentially there was aconversation had on that episode
(11:17):
about oils being detrimental,and he's not the only one.
A very dear friend of mine, whowe go back as far as
kindergarten and we reconnectedin a year that I lived in LA and
she is a vegan chef and she atthat point in time I was putting
spoiler alert.
One of the other seats is flax.
I was putting flax oil in mysmoothies and she said to me
(11:39):
listen, not for nothing, but youmight as well get flax seeds,
um, or you can even buy flaxpowder and grind them up, or buy
flax powder and put flax powderin your smoothie, because the
whole food is more nutrientdense and there is lesser
benefit or potentially even Idon't want to say more harm.
Air quotes again, but lessbeneficial is what I'll say in
(12:01):
the oil versus the whole fooditself.
And so I listened to her, Itook that advice and I switched
and I started using flax.
And you know a lot of things,especially in my, in my paleo
muffins.
It's one of my favoriteingredients to throw in there to
mix in with the flour almondflour, of course.
So to that end, you know we aregetting a lot of omega six in
(12:23):
our regular diet and if you'retrying to come to keep the ratio
, the ratio is either a one toone or a two to one of omega
three over omega six, and so ifwe assume that we're we're not
going to alter our omega sixnecessarily, but we are going to
add to our omega three tobalance that out, then a really
(12:43):
great way to do that is to bumpup our omega threes and just
kind of not pay so muchattention to the omega six,
right, because we're probablygetting it somewhere anyway.
A great way to do that again.
So I don't want to beat up theoils, because I use cooking oil
and I know a lot of people do,but it's not.
I'm fairly certain that flax oilis not a high heat oil, but I
(13:06):
very much encourage you topotentially make the swap of a
flax oil is not a high heat oil,but I very much encourage you
to potentially make the swap ofa flax oil for, you know, some
of your lighter culinary needs,as a way to get kind of moved to
that trend of adding omegathrees into your diet and trying
to kind of be cognizant of theamount of omega sixes that
you're putting in, becausethey're in a lot of the foods
(13:27):
that we naturally consume, right, our beef, our chicken, our
seeds, our nuts, those kinds ofthings.
So to that end, and movingalong in that similar vein,
there is one, the flaxseed weare going to circle back to
because it's one of my favorites, and again it's the it's, it's
cape.
Is that omega three?
Right?
(13:47):
But when we're talking aboutkind of a good overall like,
like multifaceted seed, we haveour chia seed.
Why?
Because while it is very highin carbohydrates and it is high
in, it's also very, very high infiber.
So it's got a low net carbratio, but it's one of those
(14:08):
seeds that kind of has a littlebit of everything.
So it's like your mainstreamseed.
It's not going to be overlyinundated in one area that your
body may not respond entirelywell to, except for the
carbohydrate area.
And the one thing that I dowant to say about about carbs
and about fiber is you know, youdo have to be careful on any
diet, especially if you have guthealth issues, because while
(14:31):
it's it's obviously beneficialfor gut health, it can lead to
bloating.
Right?
Fiber, excessive, excessivefiber intake and or carbohydrate
intake can promote bloating.
And again, the point of thepoint of all this is to feel our
best, and I'm going to be thefirst one to say that if you're
feeling bloated, you're probablynot feeling your best.
So, just bearing in mind that,while we need fiber and fiber is
(14:52):
huge and so beneficial for ourbodies a lot of fiber can lead
to a little bit of bloating andsometimes some, you know,
abdominal discomfort.
So, just the little, the littleasterisk that I always have to
throw in there to try to makeeveryone happy, right?
But so, essentially, thesethree your flax, your chia and
(15:12):
your hemp these are three seedsthat, if you are not consuming
them in your diet that I'm goingto, I'm going to suggest that
you look for ways to incorporatethem and, ironically, at least
two of the three, I know you canget hemp oil and I know you can
get flax oil.
So if you are looking for oilsand I do believe that hemp is
actually a higher heating oiland flax is going to be one that
(15:34):
you may have to put on a saladdressing kind of a thing, so
different ways to bring them inand obviously I encourage you to
use the whole food in your, inyour daily, if you can
repertoire, so you know, if you,if you do happen to bake,
adding brown flax, brown hempgreat things to do and even
(15:56):
putting chia in your if you, ifyou're not vegan, or if you do
eat dairy, in your smoothies, inyour yogurts, even, I mean even
in your ice cream.
Just again, adding the positive.
If you're not ready to detractfrom the negative right, because
a lot of times people will hitthat wall when we're talking
about diet, nutrition, wherethey just they don't want to,
(16:17):
they enjoy whatever it is thatthey're partaking in and they
don't want to do anythingnecessarily to remove the things
that they love from their diet.
And so my, my suggestion forthat is just very simply okay.
So then just add some goodstuff in.
Then don't eliminate, just addsome good stuff in and and start
to create a little bit morebalance, and especially when we
(16:38):
do talk about that omega threeand omega six ratio, right?
So the thing about the the Ifeel so discriminatory.
The thing about the I feel sodiscriminatory, but the lesser
three seeds your pumpkin, yoursunflower and your sesame is
that they are pretty high,relatively high, in omega six
and so, like I said, we'regetting those from other places
(16:59):
and while they are nutrientdense and they have they are,
they have, you know there's alittle bit of extra protein to
be had, or at least you knowit's one of the contenders for
protein.
Pumpkin seeds are a contenderfor protein.
They're, you know, they're anall around.
You know they're not bad foryour health per se, right?
Not, none of those seeds arenecessarily bad for your health,
Although I will say thatsunflower seeds are relatively
(17:22):
high in fat and not necessarilythe best fat, and they're also
relatively high in fat and notnecessarily the best fat, and
they're also relatively high incalorie.
So you know you want to look atthe, the comprehensive picture
right of of what your, what yourdiet may be, you know lacking,
and what you, your specificgoals are.
For example, if you are not ona low carb diet, then you know
(17:44):
you may want your plant baseddiet, your you know you may want
a little bit of extra fiber,maybe you need some extra
nutrients.
It's definitely one of thosethings that you want to
personalize, because we're notall the same, our bodies are not
all the same, and we need tomake sure that we are being
(18:06):
cognizant of what we need.
So, with that in mind, you know, when you're, when you're
talking about nutrition and I am, I know I'm not alone in this
I'm a firm believer of food asmedicine, as food being curative
, as harmful as it is helpful.
Like we are what we eat, we arewhat we consume.
(18:27):
We are the content we consume,we are the food that we put in
our bodies, we are what we drink, we are what we bring into our
worlds, and that's what thisentire, you know, segment has
been about is what are webringing in?
What seeds are we planting?
What are we bringing in?
And so that's why I thoughtthis was such a wonderful
metaphor, because we don'tnecessarily have to eliminate,
(18:49):
we can just add.
We can add the good.
So if there's nothing else thatyou take from that, maybe you
just go buy some flax powder andyou start sprinkling it into
your muffins.
They don't even have to bealmond flour muffins, they can
be regular flour muffins.
Almond flour muffins, they canbe regular flour muffins.
(19:09):
But adding healthy things,planting seeds of health for
yourself, no matter what mental,physical, emotional health,
spiritual health, whatever,whatever health it is for you
that is working towards yourhighest and best good.
Those are the seeds that youplant and I hope that some of
these seeds help to inspire youto do that right.
So, again, we're talking aboutthe benefits and how they, how
(19:34):
they can support your overallwell being, and I think one of
the main takeaways that I foundas I started to do more research
is, very simply, that you knowthe omega threes are one of the
main things, the protein and theprotein aspect of seeds as a
protein source.
So if you are in a vegan diet,hemp seeds are your friend,
right?
That amount, I believe it'sit's roughly 10 grams of protein
(19:57):
per ounce and that's huge.
So that is way above the thenatural ratio.
For the majority of the otherseeds which you know, I think
the I want to say they generallyare in like a four to five
range of grams of protein perounce, which is still great,
right, and they're a wonderfulplant-based source of protein,
(20:17):
but the hemp ones are kind oflike the shining star of the
protein seed.
And, again, like I said, chiais just really great for overall
health.
So just keeping that in mindand just knowing that, you know
it's not going to necessarilyoffend.
And the same goes for flax.
They are just pretty much onlygoing to help you, right, and
(20:38):
there's ways to just get them asthey are, consume the whole
food and and add you know I'mgoing to use the overly trite,
overly stated word superfood.
They are superfoods.
And so just starting to try tothink about okay, well, if I'm
not ready to change my diet,maybe I can help my diet right,
(20:59):
maybe I can support it by addinga few things that will support
my overall brain health, myoverall cognitive function.
With the omega threes they canreduce the inflammation.
So if you have inflammation inthe body, they can help to bring
that down and keeping thatratio in balance is going to be
very to bring that down andkeeping that ratio in balance is
(21:19):
going to be very, veryimportant for for us as we age,
as as we move forward with ourday to day lives, trying to keep
energy going.
You know, like I said, our dayto day changes right, it's the
(21:43):
only constant.
So making sure that we arealways adapting to our body's
needs and I think that's hardthing to do when it comes to
nutrition, because I thinkpeople get very set in their
ways.
I know I do.
I'm very set in my ways and whenI start to change like changing
(22:04):
your diet is one of the hardestthings but once you do, once
you start to gain some traction,and that's why I think one of
the easiest ways for people thatface that wall of I don't want
to let go, I don't want to stopthis, I don't want to not do
this.
When people are facing thatwall, it's really hard to break
down.
So, okay then, don't add this,add this.
You don't have to take away,just add this.
(22:24):
And these seeds are one of thethings that you can add into
your diet that are pretty muchonly going to help you.
At least the big three the Cape, the Caped Crusaders are
definitely going to be wonderfulfor you and, unless you have
some sort of seed allergy,they're only.
They're only for the good.
Like I said, they are going towork towards balancing that
(22:46):
ratio and they are going to beable to support your overall
well being in so many differentways.
They can even, you know, intheory help with and I don't
really like to throw this outthere, but they can even
potentially, it's been said anddocumented to help reduce the
risk of cancer, the ratio of itsbalance properly.
So you know again, we're doingthings to set ourselves up for
(23:09):
success and, to you know,mitigate the negative day to day
right.
So when you go to the grocerystore, the health food store,
when you're shopping and puttingthings in your cart on Amazon,
consider adding a bag of any ofthese three top contending seeds
, because I think that you willfind that they are less
(23:32):
offensive.
I will say you know, bear it,bear this in mind that when you
do, one of the one of thereasons that I'm a big fan of
flax and flax powder is becauseyou don't know it's there right,
like if you put it in a muffin,or you put it in and uh, or you
bake with it, right, or withany of these.
When you bake with them, flaxis, all of them can be ground
right, but flax is ready to rock, as opposed to some of the
(23:53):
others where, if you have anyfamiliarity with chia seeds and
hemp seeds aren't superdifferent, you know they're a
little crunchy, right.
So, and if you put them in yoursmoothie, I'm not gonna lie,
they're gonna clump.
They're not.
They may not blend as well asthat flax oil blended for me.
So you have to sometimes takeone for the team and and just
get past.
(24:13):
You know, get past.
They don't ever, I've never,experienced like a really
aggressive flavor from any ofthem.
That's like a turnoff or, youknow, will deter me from
enjoying them.
But it's one of those thingswhere, okay, I may add this to a
salad, so it adds a little bitof a crunch, but you know,
doesn't isn't aggressive, right,and that's you know.
(24:33):
People do that with sesameseeds all the time, you know.
But when it comes to theseparticular ones, I will say chia
is probably probably one of theones that is a little bit
harder to, you know, work withas a whole, and so I think flax
kind of have a little more ofthat general sesame seed shape
(24:54):
that everybody loves.
So maybe you swap them out,maybe you throw flax seeds
instead of sesame seeds intosome of your salads, and the
same can be said for for thehemp seed, and I don't want
anyone to feel like a way thatit's related to the cannabis
plant.
It is again a powerhouse when itcomes to protein.
So I encourage you, if you lookinto protein powders, you know,
(25:14):
check for hemp, check for theseseeds and check for, check for
omega three.
Start to start to incorporatethat mindset of balancing the
ratio for you, for your health,for your well being, as you move
throughout your day.
Because, like I said, we'realways, we're always planting
seeds, but what are they?
And, like I said, if you can't,if you can't eliminate, you
(25:37):
can't reduce, then you can addsomething good, and I think that
that is a life lesson.
Sometimes it's hard for us torelease, it's hard for us to let
go.
It's easier to be a stage fiveclinger.
Right, we do find ourselves inthat.
You know, one of the bestthings that we can do is okay,
(25:58):
well, maybe I can add thispositive thing if I'm not ready
to let go of this negative thing.
So, you know, always meetyourself where you are with diet
, with life, with nutrition, andI hope that these seeds that we
have discussed today help toinspire you to continue to plant
seeds of positivity in yourlife, in your day, in your, in
(26:22):
your existence.
I hope that they are.
I hope that the tongue-in-cheekmetaphor and the nutrition
episode on the powerhouse capecrusader seeds um brings you a
smile and and the same as itbrought me and bring some health
and well-being into your lifeand, like I said, there's lots
of ways to get them into yourbody.
But if you have some resistance,I definitely suggest grinding
(26:44):
up and baking with them as areally good start, or swap out
your oils, because you're goingto use oil anyway, so you may as
well use one that's a littlebit healthier for you.
So I just want to say that Iappreciate each and every one of
you for sharing your space withme and ask that you please
share the same with your lovedones For more goodness.
Follow me on all the socials atAbove the Ground Podcast, or
(27:07):
visit my website,airsaboveyogacom and, as always,
definitely check out all myother episodes and my amazing
sisters on the Divas that CareNetwork.
You can find us on Spotify,odyssey, apple and anywhere else
that you may feel guided.
Again, my name is Gia RaquelRose, owner of Heirs Above Yoga,
and you are listening to Abovethe Ground podcast, where every
(27:28):
day is a good one.
Speaker 1 (27:30):
Thanks for listening.
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