Healthy Eating: Top habits to fall into this autumn

Sprinkle nuts and hemp seeds onto your meals to keep you feeling full, satisfied and healthy this chilly season. It’s that time of year when it starts to get dark depressingly early – by the time we finish work or school it seems like it is ten o’clock at night, when it is really only five. Fall is officially here, and winter is just around the corner. Besides getting darker earlier and colder by the minute, something else starts to happen: we feel hungrier, and we start to eat more and more. While the reasons for this occurrence varies across the board, studies have consistently shown that like clockwork, people generally increase their meal size and eat more around the beginning of November, resulting in a greater caloric consumption.

So what can we do? Besides watching your calories and what specific foods you are eating more closely, there are a few other ways. Here are some of the top foods to keep you full for longer, while adding that extra nutritional boost your body needs to getthrough the cooler months ahead:

Hemp Seeds – While the hemp plant is closely related and resembles the marijuana plant on the outside, inside these two are very very different. Considered one of the top vegetarian sources of protein, the hemp seed contains all 20 amino acids, including the nine essential amino acids our bodies cannot produce.

One serving (2 tablespoons) is an excellent source of fiber as well as a dozen vitamins and minerals including Vitamin E, iron, magnesium, thiamine, riboflavin, phosphorus and manganese. If that is not enough, hemp seeds are also one of the highest plant based sources of essential fatty acids – beating out most nuts and even flax seeds as well as offer the perfect 3:1 ratio of Omega-6 to Omega-3.

Why is this so important? In short, excessive amounts of Omega-6 fatty acids and a very high Omega-6 to Omega-3 ratio, commonly found in most Western diets, may be a contributing factor for many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune disease. So don’t be afraid to sprinkle these seeds onto your salad, yogurt or morning bowl of cereal. Not only will you load yourself up with nutrients to keep you healthy all winter long, but the combination of the “good” fat and protein content will also keep you feeling full until your next meal.

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